Fitness A.  EMOM – 10 Mins  Even – 10 x Heavy Goblet Squats  Odd – 10 x Heavy Russian Swings  B.  10 Min AMRAP  10 x Box Step-ups  10 x Wallballs  Performance  A.  EMOM – 10 Mins  1 x Clean&Jerk  B.  10 Min AMRAP  10 x Box Jumps @ 24inch/20inch (Step down)  10 x Wallballs @ 20lb/14lb  -Post results under comments    Read more

Fitness  A.  3 Sets  8/8 x Bulgarian Split Squats  45 Sec Rest  8 x Power Swings  45 Sec Rest  30 Sec Side Planks (Both sides)  45 Sec Rest  B.  W/a Partner  2000M Row @ 200m Row intervals  20M <-> Shuttle Runs x 10  “You go I go”  Performance  A.  3 Sets  8/8 x BB Split Squats (From the Rack)  45 Sec Rest  10 x Heavy Russian Swings  45 Sec Rest  10 x Strict Pull-ups  45 Sec Rest  B.  W/a Partner  2000M Row @ 200m Row intervals  20M <-> Shuttle Runs x 10  “You go I go”  Sport  A.  Row 5K @ Recovery Pace  B.  Mobility  -Post results under comments   Read more

  Rumor has it that children are not suppose to heavy lift weights because it will stunt the growth of their height and other growth plates. This is a perception that parents have been led to believe by misinformation and poor research. If we look at this from a non-scientific based idea, do you as a parent ask your child to help carry groceries, laundry baskets, tools, chairs, bicycles…etc? So what is the difference between lifting a five pound weighted ball and a hammer? We as humans were meant to do work. In other words, lift and move objects, sometimes and mostly, heavy objects around in space. So why not let your child learn how to do this correctly inside a controlled environment so when they are asked to do this in their own world they can do so safely and effectively? The objective in a Crossfit Kids or Crossfit...Read more

Crawling is a great reset.  Resets are used to offset our daily habits that negatively effect our movement patterns (ex. sitting for prolonged periods, constant stress and stimulation, long periods of inactivity).  Resets are simple forms of active rest that improve your performance during workouts or can be used as the workout themselves.   In today’s KB class we will use crawling as the workout, but will utilize other resets during the strength portion to help revitalize the body and improve movement patterns. You are meant to move.  Press reset. 6:00 PM KB CLASS A. 4 RDS -TGU L/R -5 SINGLE LEG DL  R/L B. 5 RDS -10 2-H SWING (HEAVY) -5 FLOOR PRESS L/R C. 8 MIN AMRAP -5 KB SQUAT 25M CRAWL FORWARD/BACKWARD  Read more

Fitness  A.  EMOM – 10 Mins  Even – 5 x Strict Pull-ups  Odd – 5-10 x Close Grip Push-ups  B.  15 Min AMRAP  50 x Single-unders  20 x Russian Swings  10 x Alternating Lunges  Performance  A.  Establish a 10 Rep Push Press  B.  15 Min AMRAP  30 x Double-unders  20 x American Swings @ 1.5 pood/1 pood  10 x Push-ups  Sport  A.  Practice Shoulder to Overhead TNG  B.  15 Min AMRAP (Easy Pace)  30 x Double-unders  20 x American Swings @ 1.5 pood/1 pood  10 x Dips (From Muscle-ups)  -Post results under comments  Read more