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First WOD of 2012! : 120102
I am really excited for the new year! I love change, and I know that 2012 is going to be full of changes! I hope we can all keep the best things, give up the worst and enjoy the journey of change. All...
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Improve Your Running as a Skill! : 120103
WOD: Using a barbell loaded to 135# Men, 95# Women, complete 10 Rounds for time of: 3 Deadlifts 2 Hang Squat Cleans 1 Jerk (click image for full size) CrossFit Endurance in a comprehensive training...
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Open Hips Make a Stronger Posterior! : 120104
WOD: 3 Rounds for time of: Run 400 20 Pull-ups 15 Box Jumps 24″/20″ To get the most out of your box-jumps you need to open up your hips on the jump down as well as the jump up. In this series you can...
View ArticleNew Open Gym Times are Back! 120410
ME: Low Rack Pull with Bands 2 RFT: 200m Lunge 200m Run For the “Low Rack Pull” set the cage safety arms to the lowest adjustment and anchor the bar so that there is no slack in the bands from the...
View ArticleBring it in team! : 120411
S&D III WOD: 5 Rounds For Time of: 15 Toes To Bar 20 Push-ups (4” deficit) 25 Sit-ups TOO MANY students have been “snaking” their push-ups or shorting the ROM (Range Of Motion). Time to correct!...
View ArticleNew Workshop: FREE: Saturdays at 9:00am!
We’re bringing the hammer down! Literally! Over the last two years I have developed a complete system of training based on using hammers as the primary tool. After careful practice and study, it is...
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