Monthly Archives: Mar 2018

Saturday, March 31st

With the CrossFit Open coming to a close, another season has come to a close and a new season has began. The off-season is just the beginning. That means it’s time to set some goals and rebuild the foundation of your health and fitness so that we...

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Friday, March 30th

Reps for Recovery -BarBend A) 3 sets of: Close Grip Bench Press x 5 reps (Start at 50% and make small builds each set) rest 10 seconds Single Arm Dumbbell Row x 12 reps each arm Rest up to 2 minutes B) 20 Minutes, Not for Rounds: 200 meter Jog...

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Wednesday, March 28th

By Travis Schliesser  The Redeemed and the Dominant Is CrossFit’s Most Emotional Documentary Yet -BarBend An Open Letter to Those Who Need to Lose Weight -CrossFit Journal Register for the Festivus Games here Register for the Fortis Sport Capital...

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Tuesday, March 27th

Happy Birthday Kerry and Maureen!   Register for the Festivus Games here Register for the Fortis Sport Capital City Weightlifting Meet A) EMOM x 12 minutes Minute 1 – 50-ft DB FR lunges 35/20 Minute 2 – 16 Hand-to-hand KBS 53/35...

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Monday, March 26th

By Travis Schliesser The Open may be wrapping up but there are still a couple of dates you can mark on your calendar! The Festivus Games are a competition for beginner and intermediate athletes. The next event will be April 23rd in Lacey.   If...

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Saturday, March 24th

By Travis Schliesser    Form Creep Starting Strength A) On the minute, for 36 minutes (6 sets each): 1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat 2) 5 Strict Toes-to-Bars (or Hanging Leg or Knee Raises) + 10 Air Squats 3) 10...

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Friday, March 23rd

  18.5 movement standards CrossFit Athlete Emily Abbott Athlete Daily B) 7 minutes AMRAP 3 thrusters 65/45 3 jumping chin-over-bar pull-ups 6 thrusters 6 jumping chin-over-bar pull-ups 9 thrusters 9 jumping chin-over-bar pull-ups 12...

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