• 140827 Wednesday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 3-8: 1-arm Waiter’s Squat, Axle OH Carry, Bent Over Barbell Row, Manmaker. Strength/Skill Development Spend 15 Minutes alternating b/w A1/2: A1. : Continental Clean (x 3-5 ) A2. : Tire/Sled Drag (x 30m tough) Note heaviest load added to tire/sled that was pulled […]

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  • 140826 Tuesday

    River Ruckus Weekend!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes Mobility + 4-10: Overhead Squat, Toes 2 Bar (Strict Rnd 1), 1-arm DB Press, MB Get-up. Strength Development A1. : Back Squat (@ 20×1; 8-8-8. ) A2. : Unilateral Ring-Row (x 4-6/arm x 3. ) Ring-row with 1-arm. Focus on keeping torso square. WOD Metcon (3 […]

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  • 140825 Monday

    Welcome Home Randy!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Sumo Romanian Deadlift, Axle Shoulder Press, Wall Ball, C2B Pull-up (Strict Rnd 1). Strength Development A1. : Axle Shoulder to Overhead ( 4-6 x 4 ) Utilize push-press or push-jerk. A2. : Suitcase Deadlift (@30X1; 5-8/arm x 3) WOD Rise-up (Time) 20-15-10-5 […]

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  • 140824 Sunday Recovery 2.2

    140824 Sunday Recovery 2.2

    Main – CrossFit Recovery 2.2 (AMRAP – Rounds and Reps) AMRAP in 20 Minutes @ 85% -Sustainable Effort 10 Axle Front Squat @ 40-50% max NTE 115/70lbs 20 Cals Airdyne 400m Sandbag Carry light NTE 50/25lbs 10 Cals Ski Erg

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  • 140823 Saturday

    Watch PHX Rise Vs DC Brawlers at 9p EST Saturday August 23rd on the live stream at www.npgl.com!

    Main – CrossFit (No Measure) AMRAC in 10 MInutes with Mobility + 4-10: Deadlift, Dip, Axle F/R Walking Lunge, Box Jump (Step-down Rnd 1). Strength Development A1. : Barbell Row (@ 21X1; 4-8 x 4) A2. : 1-arm DB OH Carry (x 50m/arm) WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight […]

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  • 140822 Friday

    Next Weightlifting Club starts Sept 1st! See Becca or Zach to get signed up today!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12 Back Squat, KB Windmill, Push-up, Pull-up (Strict Rnd 1). Strength Development Back Squat (12 Minutes to build to a tough double) Partner WOD Metcon (AMRAP – Rounds and Reps) Partner Cindy AMRAP in 20 Minutes with 1 person moving through a full […]

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  • 140821 Thursday

    Leslie on her wedding day!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 5-12: Front Squat, C2B Pull-up (Strict Rnd 1), Slammer, Axle Press x 5 + Push-Press x 5, Bear Crawl x 50ft. Strength/Skill Development Squat Clean (1.1.1 Rest 10s x 5 sets. Rest 2 Minutes ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP […]

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  • 140820 Wednesday

    Urban Legend or Myth?
 
Stone to shoulder at Target gets you a 10% discount?

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-12: OHS, C2B Pull-up (Strict Rnd 1), Burpee Box Jump Over (Step down Rnd 1), 1-arm DB HP–>DB SDHP. Strength/Skill Development Spend 15 Minutes alternating b/w A1/2: A1. : 1-arm Farmer’s Carry ( x 30-50m/arm. ) A2. : Front Leaning Rest (Rings) (30-60s. […]

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