Wednesday
Today’s workout got the heart-rates jacked! 10-1 count downs are a mentally grueling style of workout the first few rounds are so tough they make you question if you can finish the workout. Forcing your self into sprint, and moving …
Tuesday
Today we revisited a classic main-site couplet of sumo-deadlift high pulls and push press/jerks. Moving the barbell properly was very important as athletes got deeper into the workout and started losing pop. This great test of muscular endurance was some …
Monday
Today’s workout format was a great test of strength, pop and recoverability! Having a good strategy and recovering between efforts were key. Scoring well across the board really show’d who was a well rounded athlete! Be sure to record you …
Saturday
REMINDER!
NO CLASS on EASTER SUNDAY tomorrow!
Saturday big class workouts are a lot of fun. Today we took the group through progressions to learning the Handstand pushup. This movement needs to be learned in easy to understand steps. When …
FRIDAY
It is amazing to see how excited members and CrossFitters become when they see a benchmark WOD on the board. “GRACE” is a classic CrossFit workout in which the athlete aggressively takes a moderate load barbell from ground, through the …
THURSDAY
The back squat is probably one of the best lifts that anyone can do! It does require some skill and coaching to do properly and executed safely, but that is why you come to the CrossFit gym and get coached!! …
Wednesday
Today’s workout was a nasty trifecta of wallball, bear crawls, and box jumps that kept athletes lungs, legs and shoulders burning! Steady non stop movement and mental toughness were the keys to scoring well on this one! Great job today!…
Tuesday
Today we hit a deadlift/run workout that popped up on the Crossfit mainsite a couple months ago. This simple straight forward WOD is an awesome test and conditioning tool. Post workout we did a concentrated roll/ recovery session that athletes …
Monday
We had an exciting day at Rogue Gahanna with a couple high profile visitors. Crossfit SPC’s Joe Weigel 2010 Central East Regional – 4th
2011 CrossFit Games – 15th, Central East Regional – 2nd, and world record box jump holder …
Saturday
It can be easy to get to fall into a mode of cruising and gaming WOD’s so we need to make sure we mix up our training and remember how to sprint. Today’s workout was modeled similar to “Quarter Gone …
