• Treat While you Train: Upper Body Mobilty with Mado

    Treat While you Train: Upper Body Mobilty with Mado

    Read More...
  • 150112 Monday

    150112 Monday

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-10: Snatch Press-under, 1-arm Farmer’s Carry, Wall Ball, Rowling-work row technique as you try to hit exactly 100m for distance. Strength/Skill Development Spend 18 Minutes alternating b/w A1/2 NTE 4 Rnds. A1. : Push Press (@ 20×1;5-8 ) A2. : Suitcase Deadlift (@31X1; […]

    Read More...
  • 150111 Sunday Recovery

    150111 Sunday Recovery

    Main – CrossFit Recovery 3.1 (AMRAP – Rounds and Reps) Work through the following for 20-30 Minutes @ conversational pace/sustainable effort: 40m Farmer’s Carry Moderate NTE 190/150lbs 30s Side Plank/side 20 Calories Airdyne 10m Bear Crawl (30 ft) 5 Inverse Burpee SlammersNote total time worked in comments for results.

    Read More...
  • 150110 Saturday

    150110 Saturday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 4-8: Paused 1-arm OH Squat, Axle Barbell Row, BTN Thruster Toes 2 Bar (Strict Rnd 1). Strength Development Paused Overhead Squat (@ 32X1; 12 minutes to build to a double ) WOD Illusion (Time) 400m Row 10 OHS (~70-80% multi-rep max NTE 95/135lbs) […]

    Read More...
  •     Register for the 2015 Hot Chocolate 10k.  Benefits go to Isaac Dickson Elementary’s PTO.  

    Read More...
  • 150109 Friday

    150109 Friday

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 Minutes with Mobility + 4-10: Sumo Good Morning, 1-arm OH Carry, Rebounding–>DU practice (20s), C2B Pull-ups (Strict Rnd 1), KBS. Strength/Skill Development Take 18 Minutes to alternate b/w A1/2 NTE 4 Rounds. A1. : Back Squat (@ 20X1; 7-10 x 3. Rest 3 Minutes.) A2. : […]

    Read More...
  • 150108 Thursday

    150108 Thursday

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Overhead Squat, RKBS-build to moderately tough set, Manmaker, Ring Row -2s pause against chest. Strength Development : Hang Power Clean (5-4-3-2-1. Rest 2 Minutes. ) Partner WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 15 Minutes: 3 DB ManMakers – Moderate […]

    Read More...
  • 150107 Wednesday

    150107 Wednesday

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 3-8: TnG Power Clean, Front Squat, T-Push-up, C2B Pull-up (Strict Rnd 1). Strength/Skill Development Take 20 minutes to cycle through A1-3: A1. : 1-arm Farmer’s Carry (x 20-40/arm) A2. : Front Leaning Rest (Rings) (Accumulate 30-60s per round. ) A3. : Row […]

    Read More...