• Front Squat PR

    Front Squat PR

    Shanna and myself have spent this weekend at the Optimum Performance Training Coaching Certification Program to better ourselves as coaches. It is our goal to consistently spend time around people we feel have great knowledge to offer us and THIS is a major contributorfor us. We are constantly looking to improve our abilities as coaches […]

  • 101120 Saturday

    101120 Saturday

    Strength/Skill Work Chest to bar weighted pull-ups: 5-5-5-5-5 Work to add load or reduce bands for each set WOD AMRAP in 10 minutes of: 10dumbbell/kettlebell renegade man-makers 100m farmer’s carry

  • 101119 Friday “Foolish Chief”

    101119 Friday “Foolish Chief”

    Strength/Skill Work Overhead squat: Work to add 5-10lbsto your previous 5rm. WOD Every minute on the minute for 20 minutes: 3 Power Cleans (Use ~80% of your 3RM not to exceed 155/105lbs) 6 Push-ups 12 Squats If you are unable to complete the work within the minute take a full minute to rest. When you […]

  • 101118 Thursday

    101118 Thursday

    Strength/Skill Work Deadlift: Build up to add no more than 10lbs to your previous 5RM with solid technique. OR see your coach for your submaximal work set assignment. WOD 5 Rounds of: 30 seconds max rep rings dips 30 seconds rest 30 seconds max rep double unders 30 seconds rest Post total reps to comments. […]

  • 101117 Wednesday

    101117 Wednesday

    Strength/Skill Work Push jerk: work to add 5lbs to your previous 5RM (See a coach to discuss if you are interested in adding 10lbs) WOD 5 rounds of: 12 kettlebell swings 12 box jumps 200m run 1 minute rest b/w rounds. Use a weight and box that you can quickly/smoothly complete 12 straight reps before […]

  • 101116 Tuesday “Time Delay”

    101116 Tuesday “Time Delay”

    Strength/Skill Work Power clean: work up to a heavy set of 3 WOD 5 rounds of: 15 sumo deadlift high-pull (Use ~50-60% of today’s PC 3RM) 12 jumping lunes (6 per leg) 9 knees to elbows For time. Reminder: Today starts the new schedule for Tuesday evening classes at 430 and 530pm. See you there! […]

  • 101115 Monday “Fran”

    101115 Monday “Fran”

    Yesterday Shanna competed in her first weightlifting meet with best snatch of 50kg (110lbs) and clean & jerk of 69kgs (151.8lbs). This is a total of 119kg which exceeded the USAW American Open qualifying standard of 112kg for the 53kg weight class. The American Open will be held inCincinnati December 10-12th. Strength/Skill Work Front squat: […]

  • 101113 Saturday “Unraveling”

    101113 Saturday “Unraveling”

    Strength/Skill Work Push press: Work towards a new 5 rep max WOD 5 Rounds for time of: 12 deadlifts 6 power cleans 12 burpees Use one bar. Take ~80% of your max power clean not to exceed 185/135lbs. Reminder: CrossFit Kids does not begin until this Monday, November 15th. Also, please note the schedule changes […]