September 7, 2016

Wednesday 9.7.16

Wednesday Strength Back Squat 3X5 @ 75% Bench Press build to a heavy set of 5 for three sets Notes: These are separate movements. Finish your […]
September 6, 2016

Tuesday 9.6.16

Strength A.Deadlift, 5×5 @70% B.Alternate attempts with 3X max strict pull-ups Notes: Newer athletes use KBs for suitcase deadlifts, and use a band or do ring […]
September 2, 2016

Friday 9.2.16

  Strength 20 minutes to find a 1RM Bench Press Conditioning Hang Snatch Chief 5 x 3 min AMRAP 3 hang power snatches (135/95)(95/65) 6 push […]
September 1, 2016

Thursday 9.1.16

Mobility Conditioning Chipper 800m run 70 over head lunges (each rep counts) 60 situps 50 squats 40 kbs (55/35) 30 ttb 20 burpees 10 man makers […]
August 30, 2016

Tuesday 8.30.16

CrossFit 1401 Strength 12 minutes to find a 1RM Strict Press Conditioning Fight gone bad Three rounds of: Wall-ball Shots (Reps), Sumo deadlift high-pull (Reps), Box […]
August 25, 2016

Friday 8.26.16

Strength Take 20 minutes to establish a heavy 3 position Snatch Notes: New athletes, practice a perfect snatch deadlift + 2 hang snatches. Experienced athletes hit […]
August 24, 2016

Thursday 8.25.16

Strength 10 Hollow Ring Rows 10 Kipping Ring Rows 5­-10 Strict Pullups 5 Arch Hollow Swings 5 Arch/Hollow Swing + 1-4 Pullup 5 Kipping Pullup Notes: […]