November 5th
This workout was a similar set up to Fight Gone Bad. We provided a cushion :10 sec transition time between stations to allow groups to move on and get set up. This workout called for a strong hips and midline …
November 4th
The energy in the gym was great today! Ton’s of athletes set new Pr’s on their deadlift yesterday and were full of confidence heading into today’s workout. The skill and WOD were a nice change of pace and put an …
November 3rd
Today was a “heavy day” focus for the class. Learning to lift a heavy load has a lot to do with mental preparation, set up, and technique. A strong athlete can miss a lift due to rushing or mentally not …
November 2nd
Today’s workout reminded me of a heavy more explosive “Fight Gone Bad.” Max rep heavy kettlebell shoulder to overhead coupled with rowing was a nasty combo! The 2:1 work to rest ratio allowed athletes to attack each movement hard and …
November 1st
It is always fun to revisit the classic Benchmark GIRL workouts. Today we took some time to focus on kipping power, assisted work and the steps to perfecting the butterfly pullup. We also talked range of motion standards and being …
October 31st
Today’s focus was the snatch. We had alot of newer members who got to try this tricky lift for the first time! Shoulder mobility, speed, timing and balance all make this one of the most difficult but most rewarding things …
October 28th
Today’s workout had a similar format to the final workout in the open earlier this year. A 15 Minute AMRAP climbing up a ladder of reps of increasingly difficult reps. 2010 Crossfit games champ Graham set today’s best score with …
October 27th
Learning to perfect the Olympic lifts is a lifetime pursuit. So don’t get too frustrated when you feel like you are not making progress. We made some improvements today by placing a big emphasis on footwork during the first pull …
October 26th
Today’s Crossfit.com workout threw out some new moves we had to try out today! The workout tested flexibility, shoulder endurance and core strength in some really different ways! Everyone had a movement that slowed them down but the new “grasshopper” …
October 25th
Today’s rep scheme was pretty fresh in everyones mind who were here yesterday. We switched the movements however and had a lower body push instead of pull and an upper-body pull instead of push. The limiting factor for most athletes …
