NO KB CLASS.  FOLLOWING WORKOUT CAN BE DONE IN THE PROGRESSION ROOM AT CFP STRENGTH. WARMUP: 2 RDS – 10 R/L CROSS BODY TOUCHES – 10 ROCKS – 10 HEAD NODS – 3 R/L UPPER/LOWER SEGMENTAL ROLLS – 10 FORWARD/BACKWARD CRAWLING A. 5 RDS – 2 DEADLIFTS – 5 R/L SINGLE ARM PRESS B. 8 RDS – 10 2-HAND SWINGS – 20 FEET FORWARD/BACKWARD LEOPARD CRAWL COOLDOWN: 1 MIN. EACH – UPWARD FACING DOG – DOWNWARD FACING DOG – COUCH STRETCH L/R – BRETTZEL L/RRead more

Fitness  A.  Front Squats  – 5 x 10 w/3 Min Rest  B.  3 Rounds AFAP  20 x Russian Swings  10 x Burpees  Performance A.  Front Squats – 5 x 5 w/3 Min Rest  B.  3 Rounds AFAP  10 x Hang Power Cleans @ 155lb/105lb  10 x Burpees  -Post results under commentsRead more

All levels  A.  3 Sets for quality   3-5 x Muscle-ups or Progressions  10 x Tall Box Jumps  3 x <-> 10M OH Plate Carry  B.  3 Rounds AFAP  300M Row  400M Run  3 Min Rest  -Post results under commentsRead more

    Having started CrossFit for the first time about one year ago I figured it’d be fun to reflect on how far I’d come in that time. Progression staff came to HGST to introduce us programmer/engineer-types to CrossFit, a new benefit our company was going to provide to all its employees. After a short discussion on some general concepts and terminology they set up a 5 minute timer with a short, body-weight WOD: 3 rounds of 10 air squats, 10 burpees, and 10 ABMAT sit-ups. I failed. I failed miserably. I was not able to complete it within the 5 minute time limit. Not only that, I was pretty much unable to stand afterward; my thighs had hit the wall somewhere during the second round of burpees. Walking, if you could call it that, back to my office I was amazed at how humbling a simple sounding workout like that...Read more

6:00 PM KB A. 5 RDS DOUBLE KB COMPLEX – 6 ROWS – 6 CLEANS – 6 SQUATS B. PUSH-UP LADDER 1-10 – 10 2-HAND SWINGS BETWEEN RUNGSRead more