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Tuesday, February 27th

How Exercise May Help the Memory Grow Stronger NY Times A) On the minute, for 12 minutes:  Hang Power Snatch x 1.1 Load the 9 sets in repeating waves of light, medium and heavy.  Ex. 95/135/155/95/135/155/95/135/155 B) 6 sets of: 30 Double unders...

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Monday, February 26th

// Travis Schliesser The topic of whether or not to redo an Open workout always comes up and draws a lot of attention. So I wanted to give my two cents. Here are my thoughts: In general, I’m not a fan of it. If you don’t beat your previous score...

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Friday, February 23rd

If you are competing the Open, please take the judges course HERE before end of day on Monday. Classes will run like normal today. However, 4:30 on they may start to blend together. Show up, warmup and well get you in a heat! A) 3 casual sets of...

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Tuesday, February 20th

How Much Is Enough? Finding Your Perfect Workout Frequency BarBend Ron Gets Fit CrossFit Journal A) 5 sets of: Push Jerk x 5 reps rest 2 minutes Work up to a tough set of 5. No Split Jerks  B) In teams of two, complete 5 rounds each  for Time: 12...

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Monday, February 19th

Presidents Day schedule: No 5am. All other classes are the same.  Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) On the minute, for 10 minutes: Even: Hang Power Snatch x 3 reps Odd: Double Unders...

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Saturday, February 17th

Choose one of the following options based on skill/strength… 1) 4-5 Sets: 2-3 Strict Pullups  2-3 Stationary Bar Dips with 3 second negative  If you can’t perform a Dip, jump to support and lower down for a 3 count. Or, perform 6 Push-Ups with a...

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