A Letter To My Athletes

My journey in this CrossFit world hasn’t been an easy one. In fact, it’s taken me my entire life to get to where I am today. Isn’t that a funny thing to say? Of course it took my whole life to get here! But when I sit back and think about it, every significant event…

Top 3 Fears From New Members

CrossFit can be intimidating without a doubt. One look inside the box and you’ll see people jumping, climbing, throwing barbells over their heads, throwing medicine balls and more. At first glance you might think it’s something you could never do. But take a look again and you’ll see your neighbor, your kids teacher, the mail…

House Rules

Be early.  If you’re not early, you’re late. Give yourself enough time to sign in, change, and warm-up before class starts.  Most likely that means showing up at least 10 minutes prior to class. Check your ego at the door. Somewhere a high school kid is warming up with your PR. Clean up.  Put away…

WOD: 9/1/17

Strength- 10:00 EMOM 5 Deadlifts @ 50% 1RM WOD – For time – Run 1 mile 50 Medball Sit-ups @ 20/14

WOD: 8/31/17

Skill – 5 Rounds: 2 Wall Walks 5/5 Single arm DB overhead squat WOD – 20:00 AMRAP 150m Row 12 Hang Power Snatch @ 75/55 8 Burpees 6 Box Jumps @ 24/20

WOD: 8/29/17

Strength- Front Squat – Build to a heavy double WOD – 6 Rounds for time – 12 Wallballs @ 20/14 10 Toes to bar 8 Single arm DB power snatch right @ 40/20 8 Single arm DB power snatch left @ 40/20

WOD: 8/28/17

Strength – Every 2:00 for 14:00 3 Power Cleans + 1 Jerk Start with a manageable weight and increase each set WOD – “Helen” 3 Rounds for time – 400m Run 21 KB Swing @ 53/35 12 Pull-ups

WOD: 8/26/17

Skill – 5 Rounds: 6 Strict Chin-ups 12 Standing DB Press WOD – 5 Rounds for time – 5 Hang Squat Snatch @ 115/75 10 Pull-ups 15 KB Swings @ 53/35 200m Run

WOD: 8/25/17

Strength – Bemch Press – Build to a heavy set of 3 WOD – 6 Rounds for time – 12 Power Cleans @ 115/75 50 Double Unders

WOD: 8/24/17

Strength- Back Squat – Build up to a heavy set of 10 reps WOD – 12:00 AMRAP 6 Burpees 6 Box Jumps @ 24/20 6 DB Thrusters @ 1/3 BW 6 Med Ball Sit-ups