Fitness A. Every 90 Secs for 5 Sets 4 – 6 x Deadlifts 30 x Sec Plank (Palms) B. 10 Min AMRAP 20 x Russian Swings 10 x Close Grip Push-ups Performance A. Every 90 Secs for 5 Sets Snatch 1st Set – 3 @ 60% 2nd Set – 3 @ 75% 3rd Set –...Read More
Fitness – Performance – Sport A. BB Split Squats (From the Rack) – 3 x 7 – 9 w/2 Min Rest B. Deadlift – 1 x 20 – Establish the heaviest TNG Set possible C. 15 Min AMRAP (Recovery Pace) 250M Row 20 x Push-ups 20 x Russian Swings 20 x Sit-ups -Post results...Read More
Programming – Cycle 1 – Week 3 – Session 5 Intensity – 75% – Recovery Notes: End of the week, should be the heaviest we have gone this week but all reps should be made. The Program A.)Sots Press – 3×5, FS – Work up to heavy single w / pause Snatch – 1 rep...Read More
Fitness A. Every 75 Secs for 5 Sets 6 – 8 x Deadlifts 10 x Alternating Stationary Lunges (weighted) B. AFAP 21 – 15 – 9 Goblet Squats Swings 5/5 x Kettlebell Rows – HEAVY after each round Performance A. Every 75 Secs for 5 Sets 3 x Clean&Jerks (Not TNG) B. Fran 21 –...Read More
Programming – Cycle 1 – Week 3 – Session 4 Intensity – 75% Notes: Focus on warming up, you should feel ready to go by the time we get to the clean complex today. Your lifts should feel crisp and fast. Program A.) Sots Press – 3×5, Split Jerks – 5×2 – Pulls warm up...Read More
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
