[youtube=http://www.youtube.com/watch?feature=player_embedded&v=rPP64JuxVcI] Snatch Progression  A.  Power Snatch – 3 x 2 x 1 x 1 x 1 w/2 Min Rest  B.  Snatch Push Press – 3 x 8 w/90 Sec Rest  C.  AFAP  12 x UB TNG Power Snatches @ 95lb/65lb  10 x UB HSPU  50 x UB DU  -Advance – 4 Rounds  -Intermediate – 3...Read More

A.  Back Squat – 5 x 5 @ 83% w/2 Min Rest  B1.  Walking Good Mornings – 3 x 20 w/60 Sec Rest  B2.  GHD Sit-ups – 3 x 10 w/60 Sec Rest  C.  3 Rounds AFAP 15 x Burpee Box Jumps @ 24inch/20inch  30 x Cal Row  20 x Pull-ups  -Post results under comments...Read More

A.  With a Partner complete AFAP  2000M Row @ 200M intervals  180 x Kettlebell Swings @ 1.5 pood/1 pood  150 x Wallballs @ 20lb/14lb  120 x Ring push-ups  2000M Run @ 200M intervals  -Post results under comments  Read More

A.  Power Clean & Jerk – 3 x 2 x 1 x 1 x 1 w/2-3 Min Rest  B.  Push Press – 3 x 8 w/90 Sec Rest  C.  EMOM for 10 Minutes 1 x Squat Clean  1 x Push Jerk  1 x Power Clean  Mens weight @ 185lb women’s weight at 135lb   -Post...Read More

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...Read 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 ...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...Read 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

-Don’t forget about our awesome Kettlebell class at 5:30 pm run by RKC Certified instructor Cory Felderman, and Kids class run by CF Kids Certified Jen Grenell and Julie Carish at 6:30 pm Tuesday evening!   A.  Clean & Jerk – 7 x 1 w/2-3 Min Rest  B.  HSPU – 3 x ME w/2 Min...Read More