Team HERO WOD today at 4:30 pm! WOD: “The Seven” Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (95,135#) 7 Knees to elbows 7 Deadlift (165,245#) 7 Burpees 7 Kettlebell swings (53,70#) 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on […]
REMINDER: Monday Sept. 3 (Labor Day) We will only be holding 1 workout at 4pm. Team HERO WOD, come on out and have some LABOR day fun! Rest/ Recovery Day: If you haven’t visited Kelly Starrett mobility blog, WAKE UP AND DO IT! If you have, but still are avoiding making it part of your
Going out to Eat By hcfchallenge One of my favorite challenges is the “going out to eat” challenge. We get to learn about the best places to find paleo food around town! This can also improve your social experiences with others when going out to eat. 10a: Olympic Lifting. P1. 3 x snatch pull from floor. P2.
WOD: Skill: 10-15 min: Snatch pulling positions (PVC-light barbell) high hang, midthigh, below knee, floor & back up working through the positions without pausing.(emphasize hip position with tight set back angle) + Burgener warmup #1,2,3,4,5,6: 1. Dip-Shrug (speed through the middle). 2. Scarecrow arms (bar path of the pull under). 3. muscle-snatch (aggressive turn over
This Saturday Sept 1. Bring a Friend community WOD @ 4 pm! Sometimes you’re friends need a little push! Invite them to do a workout with you! This event isn’t only for members of our gym, though! If Someone is out there who wants to try our program, come risk free! We’re not charging for
Correcting Issues With The Burgener Warm-up” with Coach Mike Burgener Skill: 10 min: Snatch pulling positions(PVC-light barbell) high hang, midthigh, below knee, floor (mid-shin) & back up working through the positions without pausing.(emphasize hip position with tight set back angle) + Burgener warmup #1,2,3,4,5: 1. Dip-Shrug (speed through the middle). 2. Scarecrow arms (bar path
Cindy WOD Demo with Northwest CrossFit WOD: ‘Cindy’: AMRAP 20 min: 5 pullup, 10 pushup, 15 squat (compare)
Skill: Snatch. Pulling postions + burgener warmup WOD: P1. Max effort thruster: (15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning
Paleo meeting/News To recap our meeting from Saturday, we discussed the topics from the blog last week including how to read the labels when you buy eggs, new and yummy recipes that can help you have guilt-free dessert, plus paleo in the news! If you haven’t already, browse through the past weeks blog posts! WOD:
Pull-Up Virtuosity: Part 2 By Laurie Galassi WOD: Kipping skill work: Hollowbody hold on pull-up cage. Kipping swing/Banded kipping swing. Kipping swing with hand release. Kipping pull-up (emphasis on hip drive-pull + push away at top). cycling reps- putting everything together and keeping everything tight. P1. Warmup up to 70% of 1 rm deadlift. (round
