Monthly Archives: Apr 2018

Tuesday, May 1st

By Travis Schliesser Training Kids -Starting Strength A) On the minute, for 15 minutes: Snatch x 1 rep Use your heaviest weight from last weeks complex. Focus on executing perfect positions. B) Partner workout 5 rounds, each of: 35 Double unders...

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Monday, April 30th

By Travis Schliesser   Do you want to compete in CrossFit? Grab a partner and register for the Sumner Smackdown! Why CrossFit Is Free But CrossFit Gyms Are Not -CrossFit Journal Your Immune System Is In Charge of How Quickly You Age The...

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Saturday, April 28th

By Travis Schliesser  Come watch our girls lift at the Capital City Championship today at 2:15! Strongman Eddie Hall Sets a New 100 Meter SkiErg World Record– BarBend A) 5 sets of: 3 Push press + 3 Split jerk Rest 90 seconds    C)Partner...

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Friday, April 27th

By Travis Schliesser The Squat: Upper Back Position -Starting Strength The Untold History of the Back Squat -BarBend A) 4 sets of: Back Squat x 5 reps rest 60 seconds  3 Point Dumbbell Row x 5-8 reps rest 60 seconds  B) Each for time Row 500...

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Thursday, April 26th

By Travis Schliesser   Gray Cook’s Search for Sasquatch -CrossFit Journal A) In teams of 2 10 Rounds: 400 Meter Row 200 Odd Object Run  Partners alternate whole rounds to complete 5 rounds each. The run should be tough but completed...

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Wednesday, April 25th

By Travis Schliesser Happy Birthday Kieve! The Hook Grip: Why & How to Do It Correctly -Catalyst Athletics A) 4 sets of: Dip x 5 reps Rest 30 seconds Romanian Deadlift x 10 reps rest 90 seconds   B) Every 12 minutes, for 24 minutes (2 sets)...

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Tuesday, April 24th

By Travis Schliesser   Yesterdays Whiteboard: Run, Row, Bike, Wallball Cat Snatch Fever: A CrossFit Love Story CrossFit Journal (video) A) Every 90 seconds, for 12 minutes: Snatch Deadlift + Hang Power Snatch (Pause 2 seconds just above the...

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Monday, August 23rd

By Travis Schliesser   Getting the Bar Past the Knees in the Snatch and Clean -Catalyst Athletics A) Every 90 seconds, for 15 minutes: Clean Deadlift + 4 Second Lower to Floor + Squat Clean (Heavier than last week but focus on executing...

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