Kettlebell/Function: A.) KB Front Squats – 15 min. to find 5 REP MAX B.) 5 rounds 10 Lunges w/plate OH 5 Burpees PERFORM/RX: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees Compete: A.) Front Squat – 15 min. to find 1 rep max B.) 5 rounds 10 Lunges w/plate OH 5 Burpees -results to comments!        Read more

Kettlebell/Function: A.) Turkish Get Ups. 10 x 1L/1R Work up in wt to new PR attempt. B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Perform/RX A.) Make up Lift B.) “Cindy” 20 min AMRAP 5 pull-ups 10 push-ups 15 air squats Compete: A.) Make up Lift B.) “Mary” 20 min AMRAP 5 HSPU 10 pistols 15 pull-ups  Read more

Earn your cheat days in the gym. We’ve all heard this and it’s a cushy little thought process. And as long as our two feet hit the gym floor everyday it allows us to very easily justify “the cheat”. This is a mentality that I am guilty of adopting. But it wasn’t until I took a step back from CrossFit that I realized what that was doing to my progress. When I could no longer depend on torching through a lot of work on a daily basis to level off those extra calories, I had to begin to focus on how to get my nutrition in check. I learned that nutrition can go a long way. Farther than you think. But feeling strong and progressing to higher levels in your training requires a kind of homiostatis of the correct nutrition and work load on a regular basis. If you’re frustrated...Read more

Recovery week continues. All Levels: A.) Skills Practice 15 min. B.) 20 min AMRAP Easy pace 400 m run 30 sec HS hold or plank 15 Double KB Front squats (light 35/26)Read more

All Levels: A.) Post. March – 4×10 w/ DB In between sets – 30 sec. HS hold    B.) 4 rounds 1st min – wallballs 2nd min – burpee box jumps 3rd min – farmer carry 4th min – restRead more