November 11, 2017
Photo Oct 14, 10 41 48 AM

Sunday, 11/12

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Squats 6 Rev Hand spider Lunges 12 OH Band Pull aparts Ring Muscle Up Progressions (25 Min) 2x 10 False Grip Ring Row+ 10 Hollow Rocks+ 5 Kip to Hip bridge 3×2-3 Band Assisted Muscle Up Transitions 2x 3-5 Kip Swings […]
March 23, 2016

Thursday, 3/24

Warm-Up 4 Rounds of 4 Spider Lunge w/ reach up on both sides 8 Hip Bridges 4 Dolphin Pushups 8 Hollow Rocks (scale to 10 Second Hollow Hold) 4 Hanging Scap Retractions 2 rounds each: 1 Minute self Bully stretch/side Skill – Muscle-up Progression (12 Minute cap – Everyone goes […]
February 24, 2016

Thursday, 2/25

Warm-Up 4 Rounds of 4 Spider Lunge w/ reach up on both sides 4 Alt T Push-ups 4 Hanging Scap Retractions 8 Hip Bridges 8 Hollow Rocks (scale to 10 Second Hollow Hold) then, 2 rounds each: 1 Minute self Bully stretch/side Skill – Muscle-up Progression (12 Minute cap – […]
February 19, 2016

Open Gym, 2/20 to 2/26

Pre-Open Combo Week 2 Option #1: Double Unders /AND/ Handstand Push-Ups (“HSPU”) Option #2: Double Unders /AND/ Muscle-Ups (“MUp”) Option #3: Overhead Squat (“OHS”) /AND/ Handstand Push-Ups (“HSPU”) Option #4: Overhead Squat (“OHS”) /AND/ Muscle-Ups (“MUp”) For the final two weeks before the CrossFit Games Open, we will combine movements […]
January 27, 2016

Thursday, 1/28

Warm-Up 4 Rounds of 4 Spider Lunge w/ reach up on both sides 4 Alt T Push-ups 4 Hanging Scap Retractions 8 Hip Bridges 8 Hollow Rocks (scale to 10 Second Hollow Hold) then, 2 rounds per partner of 1 Minute Partner assisted Bully stretch Skill Muscle-up progression (12 Minute […]
January 9, 2016

Open Gym, 1/9 to 1/15

Handstand Push-Ups (“HSPU”) /AND-OR/ Muscle-Ups (“M-Up”) You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp of the […]
January 8, 2016

Saturday, 1/9

Warm-Up 4 Rounds of 4 Spider Lunge w/ reach up on both sides 4 Alt-T Push-ups 4 Hanging Scap Retractions 8 Hip Bridges 8 Hollow Rocks (scale to 10 Second Hollow Hold) then, 2 rounds (per person) of 1 Minute Partner assisted Bully Stretch Skill = Muscle-up Prep & Progression […]
December 11, 2015

Open Gym, 12/12 to 12/18

Handstand Push-Ups (“HSPU”) /AND-OR/ Muscle-Ups (“M-Up”) You may choose between either of the following skill sets provided you meet the included requirements (you may also complete both on separate days). Either progression may be undertaken as many times as desired until you feel you have a better grasp of the […]
March 16, 2012

OPEN SEASON We’re officially over the hump as far as the Open goes; 3 Open workouts down, 2 to go, and the 4th workout is definitely a doozy. Karen + 30 Muscle Ups with 90 Double Unders smashed in between. While many are looking to the DUs and MUs, it’s […]