Kettlebell/Function: A.) KB Lunge Press 4×10 5 each L/R new movement go light B.) 5 rounds 8 KB OHS (44/35) (4 each arm) or 16 air squats. Shuttle Sprint <-> 4X 8 Burpees Perform/RX A.) Snatch + OHS 4×1 @ 70% or less – feel good weight B.) 5 rounds 8 OHS (95/65) Shuttle Sprint...Read More
# FNL – progression press release wk-1 The open and Friday Night Lights are upon us! Even if you aren’t on a team please feel welcome to come into the gym to perform the open workout. We will run heats until everyone has gone! Teams of course will have first priority. Speaking of teams,...Read More
Kettlebell/Function: A.) 3 rounds 1 min. DU’s active rest 2min. 2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3 rounds 20 Wallball (20/14) Bear Crawl <-> 2X 20 KB swings(1.5/1) Perform/RX A.) 3 rounds 1 min. DU’s active rest 2min. 2 sets 3 stict PU’s or 5-8 Kipping PU’s WORK WEAKNESS B.) 3...Read More
Kettlebell/Function A.)Double KB Front Squats 5×5 B.) 4 rounds 5 DB Squat Clean Thruster 10 Cal Row 15 Sit-ups Perform/RX A.) Front Squats 2×2 @ 90% (or 5 lbs heavier than last wk) B.) 4 rounds 5 Squat Clean Thruster (115/75) 10 Cal Row 15 Sit-ups Compete: A.) Front Squats 2×2 @ 90% B.) 4...Read More
Kettlebell/Function: A.) 4x 2L/2R Turkish Get up. or…… Make up lift / skills practice B.) 8 min AMRAP 10 Med Ball Slams 15 Wallballs (20/14) 20 Air Squats Perform/RX A.) Back Squats Heavy 1 rep @ 85% Warm up- 10,5,5,3,3 B.) 8 min AMRAP 5 Power Clean (135/95) 10 Pistols 15 Wallballs (20/14) Compete: A.)...Read More
KettleBell/Function: A.) KB OHS 5×3 L/R Try Double bells today. B.) 30-20-10 DB Step-ups Pull-ups/ring rows KB Push Press Perform/RX A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 30-20-10 Box Jumps (24/20) Pull-ups/ring rows STO (95/65) Compete: A.) OHS – 5×3 From Ground – Finish heavier than previous week B.) 30-20-10 Box...Read More
Coach Michael’s Personal Experience With the CrossFit Open… From an outsider’s perspective, it seems a lot like the NFL Playoffs- the talk, the craziness, the crowds. Maybe it’s a bit more like the NCAA March Madness tournament because, well, more competitors are invited to that. Probably, though, it’s most akin to a...Read More
Kettlebell/Function: A.)KB Front Squats – 5×5 – Pause 1st rep 3 sec. *Inbetween sets – Pull ups or Ring Rows. Strict B.) 4 rounds w/partner Partner 1 rows 400 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 400m 4x Perform/RX A.) Front Squats – 5×3 @85% –...Read More
Kettlebell/Function A.) 10 min. EMOM – Odd- KB/DB Snatch x 5 L/R (44/ 26) – Even – DU’s 30 B.) For time: 25 Sit-ups 25 Burpee 25 Pull-ups 25 Dips 25 Burpee 25 Sit-ups Perform/RX A.) 10 min. EMOM – Odd- Snatch x 5 (95 / 65) – Even – DU’s 30 B.) For time: 25...Read More
