Movement Warm-up Set 2 x Sets NFT 200M Row 10-15 x Push-ups <-> Bear Crawl <-> Broad Jumps A. 15-25 Minutes Push Jerk/Split Jerk Practice B. 5 Work Sets NFT: 5 x Heavy Push Jerks 1 minute Rest 10-15 x Ring Dips 1 minute Rest 100M Shuttle Run 90 Second Rest -Post results...Read More
Movement Warm-up Set Ladder Drills Junk Yard Dog A. 20 Minutes to work on the squat clean B. 8 Minute AMRAP 6 x Heavy Squat Cleans 8 x OPT Chin-ups Chin must clear directly over the pull-up bar to be considered a rep -Post results under comments Read More
Movement Warm-up Set Coach’s choice A. Kettlebell Snatch Practice B. 4 Rounds AFAP: 40M Farmer Carry with 45lb/25lb bumper plates in each hand! 20 x Burpees 20 x Kettlebell Snatches @ 1.5/1 pood 20 x Sit-ups C. Mobility -Post results under comments Read More
For those of you who are observant, you may have noticed that there are some members that are doing their own training outside of the programmed class. Some of you have maybe even wondered “what makes them so special?” Others maybe don’t care. And a few of you might actually know because you asked. ...Read More
Movement Warm-up Set 5 x Min AMRAP 10 x Thrusters 10 x Broad Jumps 10 x Push ups A. SURVIVAL OF THE FITTEST Explanation of WOD will be announced during class. Bring socks for rope climbs and be prepared for anything. -Post results under comments Read More
1. In General what is your background Played college and professional tennis. Refused to step into a gym 2. Age, occupation 31, Physician Assistant in a looney bin 3. How did you get to know about CrossFit, how did you start? JG and I work on the same unit and I’d known about it for...Read More
Movement Warm-up Set -Line Drills -Junk Yard Dog -Snatch Progressions A. 20 Minutes of Snatch work This doesn’t mean you’re attempting a heavy 1 rep max. Work on Technique and any area you are inadequate at. B. Perform AFAP 30 x Squat Snatches @ 135lb/95lb If you don’t have the flexibility to receive the...Read More
Movement Warm-up Set Line Drills 2 x Sets NFT 10 x Shoulder Touches or 20 second Handstand hold 10 x Kettlebell Cleans + Press A. Atlas Stone Work (Carries, Deadlifts, Ground to Shoulder) B. 3 Rounds AFAP: 10 x TGU (5/5) Go Heavy! 30 x Sit-ups (Advance 15 GHD Sit-ups) 20 x Box jumps...Read More
Movement Warm-up Set 3 x Sets NFT 10 x Kettlebell Snatches (5/5) 10 x Wallballs 10 x Strict Pull-ups A. Pull-up Progressions B. With a Partner Alternate rounds: 6 Rounds AFAP: 400M Row 21 x Thrusters @ 65lb/45lb 15 x Pull-ups C. 3 x 15 GHD sit-ups -Post results under comments Read More
CFP – Olympic Weightlifting Class Description Whether you just want to brush up on your Olympic lifts for an upcoming Cross-fit competition, or you want to train through a full 12-week program, CFP’s Olympic Weightlifting class can meet your needs. The main focus of the class will be to teach the Olympic lifts to the...Read More
