Thank you to everyone who signed up on MindBody on Tuesday, it ended up being one of the busiest days in our history. Maybe you’re trying to tell me something since today was my day off!!! In an area with many CrossFit gyms, we try to separate ourselves with quality coaching and a solid coach...Read More
We have spent the last six weeks doing a lot of oly lifting and pull ups, so today and tomorrow will be used to retest our snatch, clean and jerk, and pull ups. Use the beginning of class to get a good warm up and mobilize the thoracic spine and hips for a nice overhead...Read More
Monday and Tuesday will be our retests of the snatch, CJ, and pull ups, so use the first 20 minutes of class to work on very light technique. Choose a high box jump height for the metcon. If needed, stack plates on top of boxes to attain the correct height. Skill 10 minutes to work...Read More
Warm up to a heavy deadlift weight for the workout. As noted, you’ll do 3 KB snatches per arm (6 total) but only 7 total lunges holding the KB in front of your chest with both hands. Use the smalll whiteboards to keep track of your rounds. Cash out is a 1k row for time....Read More
For strength, do 7 sets of the snatch complex and add weight each time. Make sure each set is pretty, with minimal press out. The metcon should be hard and fast. Novices should choose a lighter thruster weight and do a combination of pull ups and ring or parallette dips. Depending on your proficiency, you...Read More
Similar to Tuesday’s shoulder press, find 3 heavy working sets of 5 front squats (increasing weight between those working sets, but not huge jumps) Then, you will pair up in teams of 2 for the metcon. Partner A starts the AMRAP and continues cycling through for 60 seconds. At the 1 minute mark, Partner B...Read More
For the clean complex, you’ll start in the hang position, receive it in a full squat and stand up, then go back to the ground for a full clean, stand up, and do two consecutive jerks (push, power, or split – your choice). Start with a moderate weight and increase weight each round (total of...Read More
Take about 15 minutes to get at least 3 heavy working sets of shoulder press (you may increase weight each set if you choose) For the metcon, these are designed as short, quick sprint couplets. Choose a progression/scale that will allow this. For instance, if you usually do singles or doubles for ring dips, do...Read More
Who’s ready for a nutrition challenge? With the holidays over, what better time to reset and get back on track with healthy eating? Here are the details for the upcoming challenge! Important Dates: Challenge Introduction and Nutrition Talk January 1/15 6:30pm The Forge Start date: January 19th End date: February 19th Requirements: Sign up at...Read More
