Fitness  A.  Snatch Progressions (Pos 1,2,3)  B.  10 Min AMRAP  30 x Double-unders or 90 Singles  15 x Squats  Performance  A.  5 Min Skill AMRAP  3 x Muscle Snatch  3 x OHS  3 x Snatch Balance  3 x Hang Snatch (Pos 2)  B.  Pause Snatch – 5 x 2 w/2 Min Rest  C.  10 Min...Read More

Fitness  A.  Front Squats – 3 x 10  B.  AFAP  500M Row  20 x Thrusters  30 x Kettlebell Swings  20 x Burpees  50 x Sit-ups  200 x Single-unders  Performance  A.  Front Squats – 3 x 5  B.  AFAP  500M Row  20 x Thrusters @ 95lb/65lb  40 x Swings @ 1.5 pood/ 1 pood  30 x...Read More

Fitness  A. 7 Min AMRAP  Ascending Ladder – 3 – 6 – 9 – 12 Thrusters  Swings  Performance – Sport  A.  Open WOD 13.4  7 Min AMRAP  Ascending Ladder – 3 – 6 – 9 – 12 – 15 – 18  Clean & Jerks  T2B  Rx @ 135lb/95lb  Master 55 + @ 115lb/65lb  -Scale accordingly...Read More

Fitness – Performance  A.  15 Minutes Random Skills Practice  – Choose a goat!  B1.  Push Jerks – 3 x 10  B2.  Bent Barbell Rows – 3 x 10  B3.  GHD-Sit-ups – 3 x 10  C.  4 Rounds AFAP  3 x <-> 10 M Shuttle Run  15 x Push-ups   15 x Ring-Rows – (Feet elevated...Read More

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Fitness  A1.  Back Squats – 3 x 10   A2.  Pull-overs – 1 x 20  A3.  RDL – 1 x 15  B.  5 Rounds AFAP  10 x Box Jumps (with step downs)  15 x Push Press  60 x Single-unders  1 Min Rest after each round  Performance  A1.  Back Squats – 3 x 5  A2.  Pull-overs...Read More

Movement efficiency, strength, and work capacity are all huge components to produce well rounded CrossFit athletes.  The daily CFP programming covers a huge component of movement efficiency and work capacity.  But general strength is something that still needs to be addressed for many of our athlete that plan on competing competitively in CF competitions.  ...Read More

Fitness A.  Deadlifts – 4 x 6 B.  3 Rounds AFAP 10 x Cleans/Deadlifts    20 x Push-ups 30 x Kettlebell Swings  40 x Sit-ups  Performance A.  Deadlifts – 4 x 5 B.  3 Rounds AFAP 10 x Cleans @ 135lb/95lb 15 x T2B    20 x HR Push-ups 25 x American Swings Sport  A....Read More

Fitness – Performance – Sport Open WOD 13.3 12 Min AMRAP 150 x Wallballs @ 20lb/14lb – 10ft/9ft  90 x Double-unders 30 x Muscle-ups  (Pull-ups for non-competitors)  Masters @ 20lb/10lb – 9ft target  Optional Accessory  Muscular Endurance  Bench Press – 5 x 3  Dumbbell Push Press – 3 x 15   Lateral Dumbbell Flys –...Read More

Fitness – Performance  A.  15 Minutes of HSPU Practice – Kipping Progressions  B1.  Push Presses – 3 x 10   B2.  Bulgarian Split Squats – 3 x 15 (R/L)   B3.  Back Extensions – 3 x 10  C.  w/Partner  Row – 8 x 200M (All out you go I go)  Sport  A.  20 Min Recovery...Read More