• 140817 Sunday Recovery 2.0

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    Main – CrossFit   Recovery 2.0 (No Measure) Complete 2-4 Rounds at conversational pace: 1 minute Airdyne 1 minute Ski Erg 1 minute Row 1 minute Bear Crawl 1 minute Walking Lunge 3 Minutes Mobility

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  • 140816 Saturday

    All the best to Kyle as he heads back to school for the fall!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Squat Clean, 1-arm DB Press, Inverse Burpee, C2B Pull-up (Strict Rnd 1). Strength Development A.: Axle Shoulder Press ( 4-6 x 3. Rest 2 Minutes. ) B.: Axle Shoulder to Overhead (x 2-3 x 3. Rest 2 MInutes ) Utilize push-press or […]

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  • 140815 Friday

    Battle to the Summit at Summit CF this Saturday!

    Main – CrossFit (No Measure) AMRAC in 15 MInutes with Mobility + 4-8: BTN Thruster, DB Muscle Snatch–>DB Snatch, Stone 2 Shoulder + Squat, Side Plank (30-60s/side) Burpee Box Jump (Step-down Rnd 1). Strength/Skill Development Hang Clean (3-5 x 5. Rest 2 Minutes ) Ensure each rep includes a full front squat. WOD Creep (Time) […]

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  • 140814 Thursday

    #TBT John knocking out Fran with Randy looking on.

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: OHS, 1-arm DB HP, Rebounding (20s), Dip. Strength Development Alternate between A1/2 for 15 minutes (NTE 3 Sets). A1. : 1-arm Farmer’s Carry (x 100m/arm ) A2. : Ring Push-up (@ 20X1; AMRAP -2 ) WOD Summertime (3 Rounds for reps) Complete […]

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  • 140813 Wednesday

    Coach Rice on top of Mt Adams!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: DB Single Leg Deadlift, BTNP, TTB (Strict Rnd 1), Wall Ball. Strength Development A1. : Sumo Deadlift (@ 32X1; 6-10 x 3. ) A2. : 1-arm DB Press (@ 20X1; 6-10/arm x 3. ) Partner WOD Metcon (Time) As a team complete […]

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  • 140812 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-8: 1-arm Farmer’s Carry, Snatch Press-under, C2B Pull-up (Strict Rnd 1), KBS, DB Plank Burpee Double BSU. Strength Development Hang Muscle Snatch ( x 3-5 x 4. Rest 2 Minutes. ) WOD Complete 3 Rounds for reps alternating between A & B. A. […]

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  • 140811 Monday

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    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 3-8: Hang Squat Clean , C2B Pull-up (Strict Rnd 1), KB Good Morning, Turkish Roll-up. Strength/Skill Development 15 Minutes to work through A1/2: A1. : Turkish Get Up (x 2-3/arm ) A2. : Renegade Row ( x 8-12 alternating ) WOD Window Shopping […]

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  • 140810 Sunday Recovery Intervals

    Row or take Lloyd's option & rest on this glorious Sunday!

    Main – CrossFit Recovery Row Intervals 1 (6 Rounds for distance) Complete 4-6 Rounds of: Row 90s for distance @ moderate pace Rest 30s Side Plank 30-45s per side Rest 30s b/w sides Rest 1 minute walking before returning to rower. Goal: Slightly more distance per round.

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