11.01.17 WEDNESDAY

11.01.17 WEDNESDAY

CrossFit STRENGTH/SKILL 1: Close Grip Chin Up (Clusters: 4 x 2.2.2 (10s)) 2: Single Arm Dumbell Press (4 x 5 ea) METCON For time: 40-30-20-10 Air Squats 25-20-15-10-5 Barbell Rows (115, 75) 5-4-3-2-1 Wall Climbs Rx+:(135, 95) (Strict HSPU in place of Wall Climbs)...
Nutrition Tip: Substitute

Nutrition Tip: Substitute

Have you ever found yourself face to face with a restaurant menu with limitless options??   I’m sure you have!   Most restaurants nowadays find themselves notorious for having a variety of food options. The menu can range from Vegan choices to giant...
10.31.17 TUESDAY

10.31.17 TUESDAY

CrossFit STRENGTH/SKILL 8 Minutes of Metcon Preparation: 3 Power Cleans (adding weight to Metcon weight) 3 Front Squats 3 Bar Facing Burpees 21 Double Unders or Attempts BENCHMARK METCON “Monster Mash” With a partner for time: 60 Power Cleans (135, 95) 600...
10.30.17 MONDAY

10.30.17 MONDAY

CrossFit STRENGTH/SKILL Sumo Deadlift: Work up to a moderate set of 2. Rest 2:00 – Work up to 85-90% of current 1RM if known. BENCHMARK METCON ‘Deadball V2″ AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs (20, 14) Question of the Day We’ve seen...
10.28.17 SATURDAY

10.28.17 SATURDAY

CrossFit METCON With a partner with one athlete completing a full round a time: AMRAP 10: 5 Power Clean (115, 75) 10 Air Squats 15 Abmat Sit-ups Rest 2:00 AMRAP 10: 5 Power Cleans (115, 75) 5 Burpees 100 Meter Run Rest 2:00 AMRAP 10: 200 Meter Run Rx+:(135, 95)...