Due to the holidays there will only be one class this Wednesday at 8 am, be prepared for a fun 4th of July workout!   A.  Back Squats – 3 x 10 @ 73% w/2 Min Rest  B.  Single Leg Box Jumps – 3 x 5 (R/L) w/60 Sec Rest  C.  5 Rounds AFAP  25 x Double unders  200M x Run  D.  Banded Good Mornings – 1 x 40-50   -Post results under comments     -Post results under commentsRead more

Only one class at 8am today due to the California Seminar from 10am – 4pm   A.  Snatch – 7 x 1 w/2-3 Min Rest  B.  10 Min AMRAP  Cindy  5 x Pull-ups 10 x Push-ups  15 x Air squats  Immediately followed by…  2K Row  C.  At home WOD  10 Min AMRAP  5 x Burpees  10 x Push-ups  15 x Air squats  Immediately followed by… 1 Mile Run  -Post results under comments  Read more

2008 CrossFit Games Deadlift WOD…can you go this fast?  [youtube=http://www.youtube.com/watch?v=OSBiayyfTT4] A.  Back Squats – 8 x 3 @ 85% w/2-3 Min Rest  B.  2008 CF Games Deadlift WOD  5 Rounds AFAP  5 x Deadlifts @ 275lb/185lb  10 x Burpees  C1.  Hollow Rocks – 3 x 20 w/30 Sec Rest  C2.  Supermans – 3 x 15 w/30 Sec Rest  -Post results under commentsRead more

New warm-up before any squat session…. [youtube=http://www.youtube.com/watch?v=6g3QbH_i2VU&feature=related] A.  5 Sets Unbroken  30 x UB Double-unders  20 x UB American Kettlebell Swings @ 2 pood/1.5 pood  10 x UB Push Presses @ 135lb/95lb  Rest 5 Mins and then…  B.  5 x ME 300M Row  -Work/Rest Ratio 1:2 -Post results under comments  Read more

A.  Back Squats – 5 x 5 @ 80% w/2-3 Min Rest  B.  20 Minute AMRAP  5 x Muscle-ups or Strict Pull-ups  10 x Wallballs @ 20lb/14lb  400M Run or Row  C.  Group Mobility  -Post results under comments Read more