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The Why Behind Our Warm Ups

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By: Clint Russell A lot of people ask about warm ups and why we do things the way we do.  I thought I’d take the time to explain the purpose behind our warmups. Mobility is used as a catch all term, but there is much more than that that needs to be addressed during the… Read more »

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Wods 12/27-12/31/16

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Tuesday Strength/Skill: Front squat 3×10 70% Metcon: 4 Rounds for time of: Teams of 3 Complete: 20 Wall Balls (20/14) 12 Toes to Bar 20/15 Calories Row/Bike One person at each station rotate when station ahead clears Wednesday, December 28th Strength/Skill: EMOTM for 10 Minutes of: 2 Snatches Metcon: AMRAP in 17 minutes of: 40… Read more »

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Wods 12/19-12/25

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Strength/Skill: EMOTM for 12 Minutes of: Pause Clean + Clean (work up to 80-85%) Metcon: AMRAP in 15 Minutes of: 2 People Complete the Following 2/2, 4/4, 6/6, 8/8…. Squat Cleans (155/105) Burpee Box Jumps (24/20) * 1 partner works at a time, break up reps however you need it. <strong>Tuesday, December 20th</strong> Strength/Skill: 4… Read more »

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Wods 12/12-12/16

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Strength/Skill: 2 Rep Max OHS with 2 count pause Metcon: 21-15-9 Reps of: Overhead Squats (115/75) Pull Ups 200 Meter Run <strong>Tuesday, December 13th</strong> Strength/Skill: Push Press 4×5 Back Extensions 4×15 Rest 2 minutes Between Sets Metcon: AMRAP in 15 Minutes of: 7 Push Press (115/75) 7 Burpee Box Jumps (24/20) 2 Rope Climbs <strong>Wednesday,… Read more »

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WODs 12/5-12/9

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Monday Strength/Skill: EMOTM for 6 Minutes of: Clean and Jerk x 3 Metcon: Revenge of the Sith EMOTM til failure 1: 1 CJ 115/75 2: 2 Box Jump overs 24/20 3: 3 CJ 115/75 4: 4 Box jump overs etc… when you fail, cut numbers in half and go until last person finishes Wednesday CrossFit… Read more »

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Wods 11/28-12/2

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Monday Clean and Jerk 2 EMOTMx6 4rds 6 PCJ 12 bar facing burpees 18 cal row/bike Tuesday Back squat 6-4-3-2 80-85-90-95% 7-10 pullups in b/w sets Partner 18 min AMRAP 1/1, 2/2, 3/3… DB Thrusters 45/25 Box jump overs 24/20 One works one rests Wednesday Deadlift 3 EMOTMx8 work up to 80%  Then 4rds 5L/5R… Read more »

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Thanksgiving Week Schedule

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Schedule for Thanksgiving Week is modified as follows: WEnesday – No 6pm class (everything else as normal) Thursday – 1 class at 09:00 (no childcare).  This will be our “Strong Like Bull” WOD in support of Mike, wear your SLB shirts if you got one! Friday – 1 class at 09:00, there WILL be childcare

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WODs for the week of 11/14-18

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Monday, November 14th Strength/Skill: Front Squat 6-4-3-2 (pause 1 count in the bottom) Metcon: 10-1 Front Rack Lunges (155/105), ball slams and true push ups Tuesday, November 15th Strength/Skill: Power Snatch + Snatch (6 Sets, working up to a heavy set) Metcon: AMRAP in 15 Minutes of: 50 Doubleunders 20 Full Snatches (95/65) 50 Doubleunders… Read more »

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No kip November

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Yup, its that time of the year again, no kip November to build some solid foundational upper body strength.  For the month of November, all pull ups, dips and handstand pushups will be done strict.  Toes to bar are fine to kip.  While yes, our goal is to make you strong, that is not my… Read more »

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Workouts for 11/7-11

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11/11 (Friday) we will only have 1 class at 09:00 Monday, November 7th Strength/Skill: 4 Sets of: 5 Sumo Deadlifts + 7 Strict Pull Ups Rest 2 minutes between sets Metcon: 3 Rounds of 1 minute at each station for max reps of: Single Arm Kettlebell Push Press (53/35) Doubleunders Weighted Box Step Ups (53/35)… Read more »