February 3, 2017

Friday 2.3.17 “The greatest adaptation in CrossFit takes place between the ears.” – Greg Glassman

“BOTTOMS UP” Ascending Ladder for 10 Minutes: 3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees 6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees 9 Clean and […]
February 1, 2017

Wednesday 2.1.17 “Energy and persistence conquers all.”

1.OTM x 14 Odd – Pausing Front Squats (2 full seconds in the bottom) Even – 30 seconds for Max Reps Kipping HSPU The purpose in this […]
January 31, 2017

Tuesday 1.31.17

1. DEADLIFT On the 1:30… 3 – 1 – 3 – 1 – 3 – 1 Every time we re-visit a set of 3, the weight […]
January 29, 2017

Monday 1.30.17

On The Minute x 12 Even Minutes – Power Snatch (3-3-2-2-1-1) Odd Minutes – Max Reps Ring Muscle-Ups 6 rounds at each station. Aim to climb […]
January 27, 2017

1.27.17 Friday “Difficult roads often lead to beautiful destinations.”

1. MOBILITY AND ACTIVATON Barbell Assisted Thoracic Opener – 2 sets of 1:00 Placing your upper thoracic on a foam roller, bring your hips high in the […]
January 26, 2017

1.26.17 Thursday Gymnastics day!

Handstands Toes to bar progressions Strict conditioning 5 rounds: 5 strict pull ups 5 strict toes to bar 5 candlestick rolls 5 strict ring/bar/box dips 5 […]
January 25, 2017

Wednesday 1.25.17

Alternating on the Minute x 12 (6 Rounds): Odd Minutes – 4 Front Squats @ 60% of 1RM Front Squat Even Minutes – 8 Back Squats @ 60% […]