Fitness A.  3 Sets 1/1 x TGU 10 x Strict Pull-ups 10 x Lateral Bounds B.  w/a Partner 10 x 200M Row (You go I go)  C.  3 Sets NFT 15 x  Squats 15 x Push-ups 15 x Hollow Rocks  Performance  A.  3 x Clusters  TNG Power Snatch  3-3-3 w/15 Sec Rest  2 Min Rest ...Read More

  “Life After WLC”   (Starting Out, Getting Fit, Finding Sanity and the 80/20 Approach to Staying Healthy for Life)   We have some questions for you… What was your motivation for starting Crossfit? Why are you even contemplating eating better? Many of us have life changing moments… like turning 30. After this milestone, the...Read More

Kid’s and Weightlifting   As a weightlifting coach I am often times asked how young is too young to start working out or to start lifting weights. It is never too young to be physically active, push your kids outside, make them hop, skip, run, jump, and roll. When it comes to starting Weightlifting, I...Read More

Programming – Cycle 1, Week 3, Session 3, Intensity – 75% – Recovery Notes: Focus on pulling yourself down under the bar. When done properly it will feel like you end up in the catch are receiving position instantly. A.) Sots Press- 3×5, Snatch Balance – 5×2 – Pulls Warm up   B.) Snatch –...Read More