June 1, 2017

Friday 6.2.17

Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, […]
June 1, 2017

Thursday 6.1.17

Building to a heavy single on the Push Press today. Using last week’s final 3-Rep weight, we will warm through an “On the 90 second” drill. […]
May 31, 2017

Wednesday 5.31.17

ON THE 0:00… DEADLIFT + DEFICIT HSPU Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Deadlifts (building) Even Minutes – 3 Deficit Kipping HSPU Athlete’s […]
May 30, 2017
crossfit 1401

Tuesday 5.30.17

BACK SQUAT Deload percentages this week. Let’s allow the body and Central Nervous System to heal and recover in order to continue the push next week. […]
May 26, 2017

Friday 5.26.17

Deload week on the barbell squat percentages. Next week, we’ll test out some new heavies. All repetitions come from the rack. Starting with the front squat […]
May 24, 2017

Wednesday 5.24.17

“Weightlifting Wednesday” Overhead Squat – Heavy Set of 3 All repetitions are to be taken from the rack. Not an absolute 3-rep max today… a heavy […]
May 23, 2017

Tuesday 5.23.17

HELEN” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups The first goal in Helen is to push for unbroken sets on the work […]