July 31, 2018
Photo Mar 09, 8 10 38 PM

Member Spotlight: Barrett L.

August Member Spotlight: Barrett L.  After 6 months with us, Barrett has hit PR after PR and we couldn’t be prouder to have him as a member of our community. Read more about Barrett and his experience thus far with us below. How long have you been doing CrossFit (and […]
July 31, 2018
IMG_0118

Wednesday, 8/1

Warm Up 3 Rounds 8 Pause Squats 8 Rev Hand Spider Lunges 8 Alt Bird Dog 8 Alt Samson Lunges 2 Min Death stretch/side (1 Min low/1 Min high) Strength Front Squat (30 Min) Prep: 1×5 w/ bar, 3×5 working up Work: 5×3 at same weight Met Con For time […]
July 30, 2018
IMG_1101

Tuesday, 7/31

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Alt T Push Ups 6 Plank to Squat 6 Jump Squats Prep: 1×3-5 Kip Swings + 6 Alt DB Snatch (light) 1×3-5 Kip Swings + 6 Step Ups 1x 6 Alt DB Snatch (working weight) + 3 Burpees + 6 Box […]
July 29, 2018
IMG_0191

Monday, 7/30

Warm Up 2 Rounds 6 Pillar to Plank 6 Dolphin Push Ups 6 Rev Hand Spider Lunges 6 Band Pull Apart Complex Then 2 Rounds 10 Plate OH & Front Press 5 Prone Plate Retract and Press Strength Strict Press (25 Min) Prep: 1×5 w/bar, 3×3 working up Work: 3-2-2-1-1-1 […]
July 29, 2018
IMG_3143

Programming Preview: Week of 7/30

Monday, 7/30: Strict Press & Met Con – Push Ups and Double Unders Tuesday, 7/31: Met Con – Pulls Ups, DB Snatches, Burpee Box Jump Overs, and V-Ups+Hollow Rocks Wednesday, 8/1: Front Squat & Met Con – KB Swings, Wall Ball, and Pistols Thursday, 8/2: Clean and Jerks and Bar […]
July 28, 2018
IMG_1105

Sunday, 7/29

Warm Up 3 Rounds 15 Band Good Mornings 3 Inchworm to Plank in Place 10 Alt Dead Bugs 3 Rolling Split Straddles EMOM 12 (4 Rounds each) A) 4 Broad Jumps B) 8 Russian KB swings C) 12 Banded Hip Bridges Strength Deadlift (30 Min) Prep: 1×10 RDL w/bar, 3×5 […]
July 27, 2018
IMG_1151

Saturday, 7/28

Warm Up 3 Rounds 12 Pause Squats 6 Rev Hand Spider Lunges 12 Alt S 6 Alt Bird Dogs Strength Clean (40 Min total) Prep: 3×1 Three Position Pause Ext + 2 Hang Hi Pull + 2 Hang Power Clean EMOM 5 Minutes 1 Hang Power Clean + 2 Cleans […]
July 26, 2018
IMG_0101

Friday, 7/27

Warm Up 3 Rounds 20 Mountain Climbers 15 Squats (pause/regular/jump) 10 Alt Samson Lunges 5 Hanging Scap Retractions Prep (8 min) 1x 30 Single Skips + 6 Med Ball Front Squats + 3-5 Kip Swings 1x 30 Single Skips + 6 Wall Ball + 3-5 Kip Swings 1×15 Double Unders […]
July 25, 2018
IMG_0137-2

Thursday, 7/26

Warm Up 2 Rounds 8 Pillar to Plank 4 Dolphin Push Ups 8 Band Pull Aparts 4 Quadruped Ext& Rotation/side Then 2 Rounds 15 Plate OH & Front Press 5 Prone Plate Retract and Press Strength Bench press (35 Min) Prep:1×5 w/bar, 3×3 working up Work: Bench Press 5×3* *Follow […]