” I never thought I’d be able to complete a workout like “Murph,” attempt an Ironman, or do deadlifts with my wife. I still have a long way to go until I’m fast by triathlete standards or until I have a large work capacity over broad time and modal domains, as defined by CrossFit. However, […]
“How bad do you want it? How much will you give? The answers to these two questions will do more than guide you; they will reveal you. Because your desire to achieve and your willingness to sacrifice for that achievement will most likely determine whether you are a 100-percenter, a 95-perecenter, or a 90-percenter. Whether
“Sometimes it takes more than a minute on each side in Pigeon and some leg swings during class to improve significant, decades-old immobility. Helping students recognize the magnitude of these mobility projects is nearly as important as helping them with the details of how to improve their situation, in my opinion, because it illustrates the
Classes at 6am, Noon, 545pm ONLY. (team WODs) WOD: ‘Team Daniel’ *2 person teams For time: 50 pull-ups 400-meter run 95-lb. thruster, 21 reps 800-meter run 95-lb. thruster, 21 reps 400-meter run 50 pull-ups
Sat. Aug 30. 8-10am: open gym 10am: Olympic Lifting. 1030am: CF kids FREE workout. 11am: BAF. Sun. Aug 31. TBA
Saturday and Sunday Read More »
Don’t forget TOMORROW is our FREE community Bring A Friend WOD! 10:30a Kids and 11a for Adults! WOD: A. not for time, rest as needed between sets/reps Three sets of: Front-Racked KB Alternating Lunges x 8-10 reps each leg Turkish Get-Ups x 2-3 reps each arm Side Planks x 30-45 seconds each side B. working
WOD: 12 min clock: 4 min max reps of power clean and push jerk (95,135#) *scale to ~50% of 1 rm. 4 min of double-unders 4 min of burpees
“Make a list of all the things you like and you feel are well-developed about yourself. If we don’t think about those strengths, we forget about what makes us tough in the first place.” 5 Secrets of People With Incredible Inner Strength WOD: Row 5000m. for time.
WOD: AMRAP 7 min: 10 Double-unders (scale to 30 SU) 3 Thrusters (115,185#) *Heavy- scale to 55-60% of 1 rm front squat. weight comes from floor, but if needed scale to rack.
Doing the best I can…is actually not the same as, “doing everything I can.” When we tell people we’re doing the best we can, we’re actually saying, “I’m doing the best I’m comfortable doing.” As you’ve probably discovered, great work makes us uncomfortable. -Seth Godin WOD: CrossFit Total Begin warmup with empty bar first then
