Saturday, February 18th, 2012

Mobility:
DROM
Shoulder Prep

Warm up:
Burgener Warm up
10 Bar taps
10 Split cleans with light dumbbells
10 Strict Pull ups
20 Walking Lunges

“Erin”
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21

… Read the rest

Wednesday, February 1, 2012

Check out the new Schedule with 8am classes here!  Register for the CrossFit Open Sectionals here!

Mobility:
Hip Mobility on Box, 2 minutes each leg

Warm up:
Jog 800 meters
15 Med Ball Cleans
15

… Read the rest

Friday, January 27, 2012

Last day to sign up for the Tactical Weapons Training this Sunday!  Feel free to bring your family and friends!

Mobility:
Hip Prep

Warm up:
Row 500 meters with perfect form (see below)
10 Strict Presses with

… Read the rest

Wednesday, January 25, 2012

Mobility:
15 Wall Extensions
30 Seconds, Snatch Grip Hang on the Bar, Palms towards you
60 Seconds, Hip Mobility on Box, each leg

Warm up:
Burgener Warmup with Split Landing using PVC
30 Walking lunges
Burgener Warmup

… Read the rest

Monday, January 23, 2012

Mobility:
10 Wall Extensions
Keg Drill, 2 minutes
10 Wall Extensions

Warm up:
3 Rounds for Quality of:
8 Bar Taps
8 Jumping High Bar Back Squats, increasing moderate load each round
8 Ring Dips

Strength:
2 High

… Read the rest

Friday, January 20, 2012

Sign up for the Tactical Weapons Training seminar in the office or the Upcoming events board for next Sunday!

Mobility:
Wrist and Ankle Mobility, 1 minute each appendage

Warmup:
For Quality:
L sit, 20 seconds
6 Skin the

… Read the rest

Wednesday, January 18, 2012

Mobility:
Foam Roll Calves, 2 minutes each leg

Skill:
Handstand Hold, practice for 5 minutes

Warmup:
At least 10 reps of each movement!

Workout of the Day:
“Filthy 50s”
For time:
50 Box jump, 24 inch box

… Read the rest