Thursday (10/31) WOD Prep: PVC Pipe Pec Stretch 1 x 12 / Side 1. "Grace" For Time 30 Clean & Jerks (135/95) * 6 Minute Time Cap WOD Strategy from Jason: "Grace" is a sprint, no ifs, ands, or buts about it. If you are not under 6 minutes you have not...Read More
Tuesday 102913 WOD Prep: Wall Slides 3 x 10 1. Metcon AMRAP 10: 15 Wall Balls, 20/14 30 Double unders WOD Strategy from Jason: 10 minutes is a little long to sprint but too short to pace it. On the Wall Balls, set a comfortable pace and try to go UB. If you must rest...Read More
WOD Strategy "Liquid Cocaine" is a sprint. We are setting a generous time limit with 10 minutes, but this Met-Con is definitely meant to be completed in under 5 minutes. The cleans should be done either as TNG or with a drop and no hesitation right back to the bar. Focus on form from...Read More
as an athlete: Your game is always stepped up at competition, even just something fun like Friday Night Fights. I pushed myself harder than a typical training day for sure. During the "mini-Cindy" hearing Chris say we are 5 minutes in was crazy, because it had literally felt like I had been going for 10...Read More
Saturday (10/26) WOD Prep: Joint Mobility 1. "Cindy" 20 Minute AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Air Squats 2. Deadlift 3 x 5 @ 80%1RM * Rest as needed between working sets. * 15 Minute Time Cap Read More
I love the competitiveness that Crossfit entails. Whether it is competing against the guy next to you, a score on the whiteboard or the voice inside your own head, there is constantly a challenge to push yourself. For folks who competed in athletics in their youth, a common complaint is you never find an outlet...Read More
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Due to tomorrow nights event the 4:00pm class will be the last class of the day. Friday Night Fights: Ninjas & Beast will start at 6:00pm. Please come early to warm-up. ...Read More
