Cost – $50 for members $120 for non-members This is a 4 hour seminar which will run July 13th from 12-4pm. The seminar will be ran by USAW certified coach Nic Scudamore and his assistants. Nic is also the head weightlifting coach at CrossfitProgression and of the Rochester Barbell Club. The focus of the seminar...Read More

Warm Up – something I like to do before a lift is to get in a good roll session on one of the soft rollers. It’s a good way to get the blood flowing to the muscles faster. Programming Snatch pulls + POS 2 snatch – 12 min. Clean pulls + POS 2 Clean and...Read More

Fitness A.  Clean Progressions B.  4 Rounds AFAP 10 x STO @ 65lb/45lb 30 x Double-unders (2:1) Singles : Doubles 10 x Power Cleans @ 65lb/45lb 30 x Double-unders 10 x Push-ups 30 x Double-unders 20 Min Cap  Performance A.  TNG Cleans – 5 x 3 B.  4 Rounds 10 x STO @ 95lb/65lb  30...Read More

Warm up – Coaches Choice; if you are early try something new today, for instance roll out on one of the soft foam rollers, this will help the blood flow to your muscles. Great for warming up! Programming intensity – 85% base week cycle 3 Snatch – 5×1 Clean and Jerk 5×1 Before hitting your...Read More

6PM KB CLASS A. 5 RDS 5 Double KB C&P 5 Pull-ups -rest as needed B.  5 RDS 5 Double KB Front Squat 8 Double KB Swing -rest as needed C. 3 RDS -1 min. Double KB Rack hold -rest 1 min. -Use Double C&P bells for rack holdsRead More

Fitness A1.  Back Squats – 3 x 10 A2.  Pull-overs – 1 x 20 B.  AFAP 21 – 15 – 9 Jumping Pull-ups  Sit-ups 50 x Walking Lunges Performance A1.  Back Squats – 3 x 10 A2.  Pull-overs – 1 x 20 B.  AFAP   21 – 15 – 9 Pull-ups Sit-ups 50 x Walking...Read More

Programming Note: For those of you following the new strength cycle please note the following:   Choose 3 max 4 WODs a week.  If you’re tired and feel overtrained, cut your WODs down to 2 times a week.   Have a minimum of 3 hours between your strength training and WOD  If you’re not confident...Read More

Fitness – Performance  A.  In teams of 4  400M Run – Everyone  150 x Thrusters @ 65lb/45lb  400M Run – Everyone  150 x Pull-ups  400M Run – Everyone  150 x Wallballs @ 20lb/14lb  400M Run – Everyone  150 x Kettlebell Swings 1.5 pood/1 pood  Reps maybe partition anyway between teammates.  Everyone must be present from...Read More

It’s on! New KB class schedule starting next week.  Check the schedule! 10:00 AM KB CLASS A. PULL UP LADDER (1-5) 10 2 – Hand Swings between rungs   B.  5RDS SINGLE KB CHAIN -Squat -Press -Squat -Snatch Switch hands Repeat for 5R/L Rest 60-90 Sec.      Read More

Warm up – If you get to class early please start warming up. When class starts please grab a barbell and start to warm up with position work. Snatch – work up to daily training max – 3 misses and you’re done. Clean and Jerk – Work up to daily training max- 3 misses and...Read More