CrossFit 2 Person Teams 3 rounds for time: 50 cal bike (shared) 50′ synchro single arm OH DB Lunge (25′ L arm, 25′ R arm) Longevity Usual Warmup + Recovery/Mobility/ROMWOD QuickFit For time: 15-12-9 reps Dumbbell Thrusters Burpees
Friday, October 19 Read More »
CrossFit Strength A. Split Jerk Technique Work B. E2minx14min (7 sets) Split Jerk 1-1-1-1-1-1-1 reps QuickFit AMRAP 12 min of: 6 Stationary Dips 9 Push-ups 12 Jumping Lunges
Thursday, October 18 Read More »
CrossFit Aerobic Capacity 30 min Row *Every 500m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go HEAVY on carry Longevity 20 min Row *Every 400m, get off and complete 150′ Farmers Carry *goal is to maintain SAME pace on rower entire time and go
Wednesday, October 17 Read More »
CrossFit Pull-up Development: A. 10×1 eccentric pull-up: :05 count B. 5×2 strict pull-up C. 3×10 beat swing D. Reverse tabata: :10onx:20offx8 (4 min) QuickFit Every 6 min for 18 min (3 sets) for times: X Meter run 10 burpees 20 lunges with DB
Tuesday, October 16 Read More »
CrossFit 3 rounds for time (18 min cap): 25 DB push jerks 50 Double unders 25 Weighted step-ups 50 Double unders Longevity 15 DB Shoulder-Overhead 30 Single Unders 15 Step-ups 30 Single Unders QuickFit Against a 2-minute running clock perform: X Calories assault bike Max reps of air squats
Monday, October 15 Read More »
Saturday, October 13 8a-10a: Open Gym/performance training 10a-11a: Strongman Week 8 11a: TBA Sunday, October 14 Rest Day! Get out and enjoy the great outdoors!
Saturday and Sunday, October 13 & 14 Read More »
CrossFit For time: 30 pullups 40 alt. single arm DB snatches 50 DB box step overs 40 alt. single arm DB snatches 30 pullups Longevity 20 ring rows 30 alt. DB snatch 40 box step overs 30 alt. DB snatch 20 ring rows QuickFit In teams of 2, alternating each movement AMRAP 12 min: 5
Friday, October 12 Read More »
CrossFit In teams of 2, partners alternate completed rounds AMRAP 12 min of: 12 Dumbbell Thrusters 12 Burpees QuickFit 4 sets, 14 min including rest: Row 2 min Burpees over rower 1 min rest :30
Thursday, October 11 Read More »
CrossFit Strength A. E4minx5 sets (20 min) Dumbbell/KB Shoulder press x 8-10 reps each arm Half kneeling Get-up x 4-6 reps each arm B. Tabata plank hold :20onx:10offx8 Longevity A. E4minx5 sets (20 min) Dumbbell/KB Shoulder press x 8-10 reps each arm Half kneeling Get-up x 4-6 reps each arm B. Tabata russian twists :20onx:10offx8
Wednesday, October 10 Read More »
CrossFit Aerobic Capacity E3minx30 min (10 sets): Run 300 meters QuickFit Strength Superset with no rest between sets or rounds; 4x: Russian Step-Ups x 10 reps each leg Ring Rows x 10-12 reps Push-Ups x 12-15 reps
Tuesday, October 9 Read More »
