Pistols can be scaled by sitting down to a box, holding onto a post, or even stretching a band across two J-hooks and sitting down on it. If you need to scale handstand walks, you may want to simply hold a handstand against a wall, do wall walks, or for a novice, do shoulder taps...Read More
We’ve been throwing in assistance work on Oak Day 2 with push-up and pull-up variations and now we can test out our progress. Find a steady, consistent pace for the first 15 minutes, then push it for the last 5. Let’s see who can fill in the leaderboard! “Cindy” AMRAP in 20 minutes: 5 pull-ups...Read More
Take about 20 minutes to find a 5RM deadlift. You have the option to do them in a conventional or sumo stance. For sumo, you’ll start with your feet very wide with toes pointed out and drop your hips down with your chest as tall as possible. Grab the bar with your arms perpendicular to...Read More
You’ll work in teams of 4 today (3 if needed) with a running clock of 20 minutes. There are 3 parts to today’s workout: snatch, double unders, and row. You’ll spend exactly 10 minutes finding your 1RM snatch – full squat required. As a team you get 2 bars to work with and unlimited attempts...Read More
A chipper to balance out yesterday’s strength maxes. Most movements you’ll be familiar with, except for one-for-two wall balls. For these, you’ll have to do an extra squat while the ball is in the air for the RX. So it will be basically be 2 squats for every throw you make. For time: 10 muscle-ups...Read More
1RM day! We have worked hard these last 5 weeks and today is testing day. The primary focus is on 1 rep maxes for both the back squat and shoulder press. If you don’t have a recent 1RM to compare to, you may want to find your 5RM to compare to your first week’s, but...Read More
Just a reminder to come out this Friday night for our in house Quidditch tournament. Action starts at 7:30pm, right after the 6:30 class. See you there!! This is a great chance for our new members to come out and meet the community in a fun, sort of competitive way!Read More
If you are going to be here for Thursday’s 1RM back squats and presses, you should consider taking the metcon relatively easy. It’s designed to get a good sweat on, but without destroying you for the maxes on Thursday. Deadlift weight should be very moderate or even light. For burpees, experiment with jumping your feet...Read More
We’re happy to announce the winner of the Fall 2015 CrossFit Thermal Nutrition Challenge, Pete Lyons! Pete tackled one of the more challenging nutritional layouts – the infamous “Whole 30”. This is a strict, super clean Paleo based plan that allowed him to make wholesale changes to his body composition and overall energy level in...Read More
For strength, do one complex every minute on the minute. You may stay at the same weight or add weight each round. You’ll do 1 power clean, then 1 full squat clean, then 2 consecutive jerks. Those jerks may be power jerks or split jerks or a combination of both. For the metcon, you’ll deload...Read More
