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 Jumps (24/20) C2B STO (115/75) -Results to comments!      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 neighborhood summer league sporting event: everyone who participates can enter the competition and have a chance at glory.  But, the ‘come-one-come-all’ mentality of the CrossFit Open was initially lost on this CrossFitter. Honestly, it was the hype that got me so confused.  More to the point, it was the people doing the hype that misled me.  How could something open to all be hyped by people who look like Greek gods/goddesses and who exercise like machines?  As a budding CF athlete, I was searching for my next step; a place where these new skills and...Read more

Function/Kettlebell A.) KB Clean/Jerk 5R5L B.) 4 rounds 21 Double KB swings(35,26) 15 Double KB Thrusters 9 Burpees Perform/RX A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21 Deadlifts (95/65) 15 Thrusters (95/65) 9 Burpees Compete: A.) Push Jerks 5×5 – start – Clean from ground B.) 4 rounds 21 Deadlifts (115/75) 15 Thrusters (115/75) 9 BurpeesRead 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% – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 3-5 reps Strict or 5-8 reps kipping 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 Compete A.) Front Squats – 5×3 @85% – Pause 1st rep 3 sec. *Inbetween sets – Pull ups 10 strict C2B pull-ups B.) 4 rounds w/partner Partner 1 rows 500 m while Partner 2 does AMRAP 30 DU 8 DB/KB Snatch (4L/4R) Alternate so each partner rows 500m 4x -Results to comments!  ...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 T2B 25 Burpee 25 C2B 25 Dips 25 Burpee 25 T2B Compete: A.) 10 min. EMOM – Odd- Snatch x 5 (135 / 85)  – Even – DU’s 30 B.) For time: 40 T2B 30 Burpee bar tap 20 MU 30 Burpee bar tap 40 T2B -Results to comments!    Read more