• 140927 Saturday

    Best of luck to Becca lifting in the first session at 9am  n the MDUSA Fall Open Meet today!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Barbell Row, 1-arm DB OHS, Dip, Rebounding x 15-20s, KBS. Strength/Skill Development Hang Clean Complex #2 (Spend 15 Minutes Building to a Max) Hang Power Clean x 2 + Front Squat x 4 WOD DU/KBS Ladder (AMRAP – Rounds and Reps) AMRAP […]

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  • 140926 Friday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Snatch Press-under, Turkish Roll-up, T2B (Strict Rnd 1), Box Jump (Step-down Round 1). Strength Development Take 18 Minutes to alternate between A1/2: A1. : Deadlift (@ 31X1; x 2-4 ) A2.: 1-arm DB Press (x 3-6/arm ) WOD Hulda (AMRAP – Rounds […]

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  • 140925 Thursday

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    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-10: Goblet Squat, Dip, 1-arm DB High-pull, DB Burpee Box Step-over. Strength/Skill Development A. : DB Walking Lunge (x 12-16 steps. Rest 90s x 3.) Hold DBs in both hands with straight arms at sides of body. Post load as sum of both […]

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  • 140924 Wednesday

    Tune in starting tomorrow night!!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with 4-10: Stone 2 Shoulder – alternating C2B Pull-up (Strict Rnd 1), Turkish Roll-up–>TGU, Back Squat. Strength/Skill Development A1. : Back Squat (7, 5, 3, 7. ) A2. : Weighted C2B Pull-up (x 3-5 x 3. ) A2. : Muscle-ups (AMRAP x 3, (Score total […]

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  • 140923 Tuesday

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    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-12: Back Squat. T2B (Strict Rnd 1), Dip, DB 1-leg Deadlift. Strength Development A. : Axle Shoulder Press ( x 3-5 x 3. Rest 2 Minutes ) B. : Axle Shoulder to Overhead (: 2-4 x 3. Rest 2 MInutes. ) Utilize push-press […]

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  • 140922 Monday

    Tune in starting tomorrow night!!

    Main – CrossFit (No Measure) AMRAC in 12 minutes with Mobility + 4-8: Sumo Good Morning, T-Push-up–>Dip, Wall Ball, Box Jump (Step-down Rnd 1). Strength/Skill Development Take 18 Minutes to alternate b/w A1/2: A1. : Power Clean (TnG x 3) A2. : Weighted Dip (@30×1; 5-8 ) For gravitron. Post best set by 8 as […]

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  • 140921 Sunday Recovery

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    Main – CrossFit Metcon (5 Rounds for time) Row 400m x 5. Rest 3 Minutes. Start at moderate effort & look to increase 1s faster over each interval.

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  • Join Shanna for Open Gym Gymnastics Focus Friday October 17th!

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    Once baseline strength is establish proficiency with the gymnastics movements becomes about efficiency of movement.  On Friday, October 17th Shanna will be available during the evening Open Gym (4:30-6:30p) to help individuals with refining gymnastics movements. Please refer to strength recommendations below & RSVP to ShannaDuvall@Gmail.com to help anticipate how many to expect.  In your […]

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