Link of the Day This Weeks' Mobility Warm-Up: Group Dynamic WOD: 5 sets @ 97%: 3 Touch-and-Go Power Cleans (Heavy) 10 Burpees (As Fast as Possible) Row 15 Seconds (Competitors – AirDyne) *Rest walk 5 min between Scaling options for all ability levels will be provided for by your coach. Competitors:...Read More
Reminder: New Saturday schedule in affect – ACF- 7am, 9:30am, 11am CCP- 9am The people asked for more podcast. And what do we give them… more podcast! Join Jay and Leb and as they get dialed in for the weekend. So sit back, relax, and strap a smile on your face, your favorite shenanigans are...Read More
Link of the Day This Weeks' Mobility Warm-Up: Junkyard dog WOD: I. Power Snatch 3, 3, 3 *Rest 5 Minutes Between Sets II. 4 Sets: Hang Squat Snatch x 1 / Overhead Squats x 3 / Snatch x 1 Rest 90 Seconds Between Sets III. Chest To Bar Chin Up – 1...Read More
Link of the Day This Week’s Mobility Warm-Up: Group Dynamic WOD: For Time: 10 Overhead Squats (155/105) 10 Box Jump Hurdles – (24/20) 10 Thrusters – (135/95) 10 Power Clean – (205/135) 10 Toes To Bar 10 Burpee Muscle Ups 10 Toes To Bar 10 Power Clean – (205/135) 10 Thrusters – (135/95) 10 Box...Read More
We see CrossFit benefit our daily lives all the time. Chores around the house are easier, carrying heavy objects up flights of stair are not as daunting, right down to the most mundane of tasks. We can just feel the difference. But what about our athletes who compete in other sports? Some question how effective...Read More
Link of the Day This Week’s Mobility Warm-Up: Row 250 m 20 Jumping Alternating Lunges Warm-Up Thruster WOD: I. For time: 25 Thrusters (95/65) 4 Rope Ascents – 20′ 25 Hang Squat Clean (95/65) 4 Rope Ascents – 20′ 25 Front Squat (95/65) 4 Rope Ascents 25 Squat Clean (95/65) *40 Minute Time Limit Scaling...Read More
Read on with our resident Strongwoman Coach Cat: I’ve heard this a few times – “I’ll come to strongman class when I’m stronger.” What the heck! Strongman isn’t only about being strong. It’s about learning new movements, challenging yourself, and getting out of your comfort zone. Sounds familiar right? It’s what we do every day...Read More
Link of the Day This Week’s Mobility Warm-Up: Row 250 15 Inchworms + Calf Mobility WOD: I. Pose Running Drills II. Run 3000 m (Time Trial) Scaling options for all ability levels will be provided for by your coach. Competitors: Hit the WOD *Athletes must be cleared by the coaching staff in order to...Read More
Schedule Update – Please note the New Saturday Schedule. Please plan workouts accordingly: ACF – 7am, 9:30am, 11am CCP – 9am Like a 5-Hour Energy to get you through that 2 o’clock feeling, get powered up with Jay and Leb as they get back at their antics in the all-new podcast! Hide your kids, hide...Read More
