Warm up Coaches choice Strength Establish a 1RM Cluster (1 squat clean into a thruster) Metcon Teams of 2 21 clean and jerks 135/95 21burpees over partner (while in plank on hands) Sled push down to walk way and back x3 with 1 45 for males or 1 25 for female 15 clean jerks 155/105 › Read more
Have you ever really wondered WHY in the world people do Crossfit?! It’s because it’s AWESOME! You get to grow your family, have friends for life, travel together, make memories, laugh, cry, support and love each other! Your able to see each other do things that the other never thought possible or become someone they › Read more
6/3/16 Warm up Matt Chambers choice Strength Back squat 1 X3 @70% 1 X3 @80% 1 X3 @85% 1×2 @90% Then 2 x4 @ 80% Metcon 5 min clock 50 hang power snatches 75/55 Remaining time max cal row Straight into 5 min clock 50 wall balls 20/14 Remaining time max cal row Straight into › Read more
5/27/16 Warm up Matt Chambers Strength Your choice, go based on how you are feeling. Bench press 5×5 @70-80% Or OHS 5×5 @70-80% Super set With 12 Ghd or 20 abmat situps after every set no matter which one choose. Metcon 3 RFT 21 cal row 15 power snatches 115/80 9 box jumps 30/24 › Read more
5/26/16 Hey guys don’t take it out on Pat tomorrow, he gave me the honor of programming the work for this week’s “Cardio Thursday”! There will be 3 workouts to be completed, the first will be individual and the other two are to be done in partners. As always there will be scaling options. I › Read more
5/25/16 Warm up Coaches choice Strength explosive squats 7×3 back squats exploding out of hole as fast as possible. Work @60% of max In between each set 4 Turkish get ups using KB (2 each arm) alternate each rep Metcon 3 RFT 50 Dubs 15 burpees over bar 10 deadlifts 275/185 Extra 6×300 sprints (2 › Read more
5/24/16 Warm up Coaches choice Strength Every 1:30 for 12min Start @ 70% of max clean and jerk and build 1 full clean 1 front squat 2 jerks (split or push) Metcon 20 min AMRAP 16/14 cal row 12TTB 8 pistols or 16 lunges 4 power clean and jerks 155/105 Extra 30 sec left side › Read more
5/23/16 You can blame Justin for today! Strength/ Barbell Metcon Progress as far as you can in 12 minutes: 10 full snatches 115/55 8 full snatches 135/75 6 full snatches 155/95 4 full snatches 175/115 2 full snatches 195/135 Adjust weight as needed to be capable to progress to a final bar. Example: 55,60,65,70,75# Metcon: › Read more
Warm up Coaches choice Strength 4 RDL @90% of your max clean 5 sec neg going down explode coming up Rest 15 sec 10-15 ring dips or 10-15 tricep push ups Rest 15 sec 3-5 strict pull ups with a 5 sec neg coming down pull up fast Rest 30 sec X4 Metcon 50 dubs › Read more
Wednesday 5/18/16 Warm up Coaches choice Strength 5 working sets @80% or heavier 1 push jerk + 2 split jerks Justin is going to kill us again Metcon 24 min AMRAP 4 partner Teams Male 2/45s female 2/25s 60 m sled pull Partner A pulls down Partner B pulls back Partner c pulls down Partner › Read more
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