• 150105 Monday

    150105 Monday

    Main – CrossFit (No Measure) AMRAC in 8 minutes with Mobility + 4-10: Axle Front Squat, Dip, Good Morning, Toes 2 Bar (Strict Rnd 1). Strength/Skill Development A. : Axle Front Squat (8 Minutes to build to a moderately tough set of 5.) B. : 1-arm Waiter’s Walking Lunge (x 24 (Switch arms after 12). […]

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  • 150103 Saturday

    150103 Saturday

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Back Squat, 1-arm DB Row, BTN Thruster, Rebounding (20s). Strength Development Clean and Jerk (20 Minutes to build to a max ) WOD Wish Right Now (AMRAP – Rounds and Reps) AMRAP in 10 Minutes: 50-40-30-20-10 Double Unders Complete 25 Burpees b/w […]

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  • 150102 Friday

    150102 Friday

    Main – CrossFit Warm-up (No Measure) AMRAC in 8 Minutes with Mobility + 2-8: Back Squat, Renegade Row BSU, Wall Ball, Push-up. Strength/Skill Development Take 15 Minutes to alternate b/w A1/2: A1. : 1-arm DB Snatch ( x 3-5/arm ) A2. : Ring Push-up (AMRAP in 30 seconds ) Partner WOD Metcon (Time) Complete: 80 […]

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  • 150101 Thursday

    150101 Thursday

    Main – CrossFit (No Measure) AMRAC in 8 Minutes with Mobility + 4-8: Good Morning, Box Jump- Step Down Rnd 1, KBS, Rebounding/DUs-20s. Strength Development Spend 18 Minutes cycle A1-3: A1. : Deadlift (@ 30X1; 1-3 Moderately tough-Not a max.) A2. : Paused 1-arm Waiter’s Squat (@32X1; 4-6/arm ) A3. : Box Jump for Height […]

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  • Softening Your Angel & Befriending Your Devil

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    The voice in our head. We all have one….in fact most of us have at least two. While at times we may prefer the voices would shut up & go away the reality is the voices in our head are here to stay. Take a moment to reflect on your day thus far. What has […]

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  • 141231 Wednesday “Fran”

    141231 Wednesday “Fran”

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 5-10: BTNP, Suitcase Deadlift, Axle Thruster, Pull-up/Ring-row. Strength/Skill Development A1. : Axle Shoulder to Overhead (@ 21×1; 3-4 x 4 sets. ) Utilize push-press or push-jerk. A2. : Kneeling Torso Row (@ 21X0; 3-4/arm x 4 sets. ) A3. : AirDyne Max […]

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  • 141230 Tuesday

    141230 Tuesday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-8: OHS, C2B Pull-up (Strict Rnd 1), Good Morning, T-Push-up. Strength Development Power Clean + HPC + FS x 3. (Spend 15 Minutes Building to a Max) WOD The Impression (Time) 500m Row 25 Power Cleans (50-60% of a multi-rep max NTE 95/65lbs) […]

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  • 141229 Monday

    141229 Monday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 3-8: RKBS, Goblet Squat, Toes 2 Bar, Slammer, Turkish Roll-up. Strength/Skill Development 15 Minutes to work through A1/2: A1. : Turkish Get Up (x 1-2/arm ) A2. : Renegade Row ( x 10-16 alternating ) WOD Complete 3 Rounds of: A. : Metcon […]

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