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Wednesday, August 31st

Yesterdays Whiteboard Does CrossFit Make Women Look Too Bulky? -CrossFit Performance is in red, Competition is in blue, Links are in green A1) 3 sets of: Deadlift x 5 reps rest 30 seconds A2) 3 sets of: Box Piked Handstand Pushup x 5-10 reps Rest...

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Tuesday, August 30th

Performance is in red, Competition is in blue, Links are in green A) 5 sets of:  Overhead Squat x 2 reps rest 60 seconds Pushups x 8-10 reps rest 60 seconds  Double Unders x 60 seconds B) 20 minute AMRAP 16 Single Arm Kettlebell or Dumbbell...

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Monday, August 29th

5 Important Things to Look for on Nutrition Labels- PurePharma Performance is in red, Competition is in blue, Links are in green A1) 2 sets of: Back Squat x 12 reps rest 30 seconds Side plank x 30-45 sec each side rest 30 seconds B) 2 sets of...

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Saturday, August 27th

When Do You Push with the Arms in the Jerk?- Catalyst Athletics The One Question to Ask to Figure Out How to Scale Your WOD- BarBend Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 10 sets: High Hang...

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Friday, August 26th

Brooke Wells & Friends Squatting- Super Training Buns of Steel: Are Your Glutes Working Properly? -Break Parallel Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 2 sets of: Back Squat x 5 reps...

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Thursday, August 25th

Performance and Competition are in red A) As many rounds as possible in 10 minutes: 5 Man Makers 35/25 20 Box Jumps (step down) 200 Meter Run Rest 5 minutes B) As many rounds as possible in 10 minutes: 10 Goblet Squats  53/35 20 Russian Swings...

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Tuesday, August 23rd

Improving Your Jump for the Snatch & Clean- Catalyst Athletics Performance is in red, Competition is in blue, Links are in green A) 4 sets of: Overhead Squat x 8 reps Rest 45 seconds  High Hang Snatch High Pull x 8 reps Rest 45 seconds Snatch...

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Saturday, August 20th

Performance is in red, Competition is in blue A) Three sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45 seconds Alternating Reverse Lunge x 8 reps each leg Rest 45 seconds Double Unders x 60 seconds Rest 45 seconds B) Every minute, on...

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