Saturday August 5, 2023
8-10a: Open gym
Saturday August 5, 2023 Read More »
Friday August 4, 2023
CrossFit Main: Community 5k run event! ALL classes: Run 5k Hinshaw run warmup; Lvl6/5: Teams of 2 run together to complete a 5k run for time. Lvl4/3: Teams of 2 run individually, working 1 at a time to complete 5k total distance, split however with 600/400/300/200 intervals. Lvl2/1: Teams of 2 run/bike as needed to
Friday August 4, 2023 Read More »
Thursday August 3, 2023
CrossFit Main Overhead Squat 2014′ 1 rep max overhead squat *for those who are newer/dont have mobility to do OHS, perform front squat in same manner below; *after warming up, within 3 attempts build to a 1rm OHS. 20 min clock: Treat this as an e 1:30-2min EMOM Min 0-10: warmup sets (5x) 1. 4-5
Thursday August 3, 2023 Read More »
Wednesday August 2, 2023
CrossFit Main: CF games 2021 event 9 mix up; 21-15-9 reps for time: Assault bike calories Alt. arm DB snatch Lvl6: 70/50 Lvl5: 50/35 Lvl4: 35/25 Lvl3: 30/20 Lvl2: 20/15 Lvl1: 15/10
Wednesday August 2, 2023 Read More »
Tuesday August 1, 2023
CrossFit 2011 skills test A. 10 min to find 1 rep max weighted pullup Lvl6/5: weighted pull ups with belt, adding weight each set to max Lvl4/3: banded pullup, decreasing band assistance each attempt to toughest single. Lvl2/1: ring row, moving feet further under rings/elevated on box to toughest single. B. Max distance farmers carry
Tuesday August 1, 2023 Read More »
Monday July 31, 2023
CrossFit: Main; ‘Madison triplet 2017’ Team style 5 rounds for time of: Run 400m (together) 7 hay bale clean burpees (share work as needed) Lvl6: Run 400m, 7 Burpee-sandbag 150/125, over jerk blocks/48” box- 2×24” box banded together Lvl5: Run 400m, 7 Burpee-sandbag 125/100, over 40” box (2, 20″ box stacked and banded together) Lvl4:
Monday July 31, 2023 Read More »
Sunday July 30, 2023
REST DAY- Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
Sunday July 30, 2023 Read More »
Friday July 28, 2023
CrossFit Main AMRAP 20 min; P1 performs 5 sandbag/kb goblet squats, then does 50m carry (flag pole)- sets down object- picks it back up and does the same, 5 squats then carries back at the same time.. P2 performs 10-15 reps of DB weighted sit ups Once both partners are done with their individual work,
Friday July 28, 2023 Read More »
Thursday July 27, 2023
CrossFit Main Pacing drill Run: (scale to bike as needed) 10 rounds (20 min clock) Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so
Thursday July 27, 2023 Read More »
