This Week's Mobility Warm-Up: CrossFit Warm Up 3 x 12 * 12 Minute Time Cap Strength: High Bar Back Squat 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% * Rest 2 Minutes Between Sets Conditioning: For Time: 50 Burpees 20 Front Squat @ 70% 1RM 50...Read More
it’s that time of year again! Time to register for the CrossFit Open. I know there are many of you who have some reservations about registering; maybe you feel a little intimidated by a competitive environment or you have doubts on your abilities to be labeled as a ‘competitive athlete’. Or maybe you just aren’t...Read More
The CrossFit Winter Formal is fast approaching! Sign-ups are revving up as people are looking forward to an exciting night with an opportunity to get dressed up, and enjoy an evening of food, fare, and amazing people. Bring a date or fly solo, it's bound to be an awesome time no matter what! Make sure...Read More
Hard to believe after owning a box for over 5 years and CrossFitting for over 6, I finally competed in my first official competition. You may ask, "What took you so long?" Well, typically, I'm on the other side of it, running the event, be it Regionals, Fall Face Off, Tri-State Throwdown, I've alway been...Read More
Warm-Up: Group Dynamic Conditioning: "Kalsu" On the minute: Complete 5 Burpees and then perform Max Thrusters (135/95). Continue this pattern until you've completed 100 Total Thrusters. *30 minute cap Stretching/Mobility: 3 Minutes "Couch Stretch" Per Leg This Week's Mobility:Read More
Warm-Up: Kettlebell Conditioning Strength: 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Conditioning 3 rounds for time of: 9 Muscle-Ups 7 Snatches (Full Squat) (185/120) * 10 Minute Time Cap Notes: If max Snatch is below...Read More
Warm-Up: Group Dynamic Conditioning: "Jake" *Proceeds going to support Charles' son, Jake, who has been diagnosed with Proximal Femoral Focal Deficiency. *Donations of $10 or more will get you a t-shirt donated by Blue Wasp Graphics and Screen Printing For CrossFit Athletes: 5-28-8 Thrusters (95/65) Pullups Burpees Scaling for Non-CrossFitters: 5-28-8 Air Squats Ring...Read More
