Cycle 2 – Week 3 – Session 1 Intensity – 75% Notes: Recovery week A.) Sots Press – 3×5 Muscle Snatch + Drop Snatch – 5×1 Barwork – 30 reps   B.) Snatch – 6×1   Behind neck strict press – 3×7   Snatch RDL’s – 3×7   C.) Hollow Rocks – 50 Mobility – 10 min. Extra – Chest/Back Thoughts for the day: Be bold, especially in the face of fear.Read more

6:00 PM KB CLASS A. 5 RDS – TGU L/R – 5 PULL-UPS – 6 R/L SNATCH B. 10 RDS – 5 R/L CLEAN & JERK  Read more

Announcements Save the Date!  The next Family Friends Day is December 4th for all classes! Fitness A.  Take 15 Minutes to establish a 2RM Deadlift  B.  AFAP  40 x HR Push-ups  Then…  3 Rounds  15 x Heavy Swings  30 x Double-unders (4:1)  Then…  40 x T2B or 60 x Sit-ups  Performance  A.  Take 15 Minutes to Establish the Heaviest Load  1 x Snatch + 3 x OHS   B.  AFAP  40 x HR Push-ups  Then…  3 Rounds  15 x Power Snatches @ 75lb/55lb  30 x Double-unders (4:1)  Then….  40 x T2B  Sport  A.  Take 15 Minutes to Establish the Heaviest Load  1 x Snatch + 3 x OHS   B.  AFAP  50 x Ring Push-ups   Then…  4 Rounds AFAP  12 x Power Snatches @ 95lb/65lb  35 x Double-unders  Then…  50 x T2B  -Post results under comments  Read more

Community – “a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals.” Google Search results for the definition of “community”.   If you are apart of a Crossfit Gym you are apart of a community. As a member you come in with certain goals and wants that we as coaches are there to help you meet. We are there on the best of days to cheer you on to success, and we are there on your worst of days to help pick you up. Sometimes we may even show up at your house via e-mail, phone calls, and postcards, to help remind you to come back to your community. Maybe you as a member have wondered “what can I do to give back?”. Occasionally most Gym’s hold what is known as a “friends and family day” or a “bring a friend day”. While to...Read more

Cycle 2 – Week 2 – Session 6 Intensity – 85% A.) Sots Press – 3×5 Split Jerks – 5×2 Bar Work   CandJ – heaviest this week – Goal +5 lbs – If successful keep going. No more than 3 misses at a weight.   Snatch Pulls – 4×2   Back Squats – Heavy 3 rep w/ pause on 1st rep. Goal – 85%   C.) Core Mobility – 10 min Thoughts for the day : The person with more grit is going to win in the end. Always be the Grittiest.Read more