Titan Phase 2 continues today with dead lift volume work. Same as last week, except loading will be heavier. Stay tight for these touch and reps and remain to return that last rep to the ground. Titan Phase 2 Week 3 Dead lift 1×20 @ 45% of 5RM 1×20 @ 50% 1×20 @ 55% Accessory...Read More
Let’s get some work done today without having to worry about scores. Alternate hands with each rep on the DB snatch. Hold the KBs by your side or for added core work, try the front rack position. EMOM x 24 A. DB Snacth x 10 (50/35) B. Front Squat from rack x 10 (135/95) C....Read More
Take on this workout borrowed from CrossFit Linchpin solo or with a partner. Scale rope climbs to body weight rope pulls or strict ring pull-ups to switch it up! CROSSFIT LINCHPIN TEST 12 For time: 400m run 15 Clean & Jerks 135/95 3 Rope Climbs, 15 ft 400m run 12 Clean & Jerks 2 Rope...Read More
Start the workout with a 50 calorie buy in then move through this 3 round burner. Scale pull-ups to jumping pull-ups or reduced volume to keep up the intensity. After clean up, recover then go all out for 1 minute on the bike! For Time 50 Calorie Row Then 3 rounds of 30 Box Jump...Read More
Refer a Friend – Get a free month of CrossFit!!! As most of you know our community grows largely as a result your referrals and we can’t thank you enough for telling your friends about the magic we’ve got going on here. You can earn WODIFY credits for turning people onto the gym, these credits...Read More
Yesterday we did some squats cleans, but today’s test is more about overhead and mid-line stability than simply leg strength. For those proficient, we’ll be taking a 1RM today from the rack. If you’re brand new to this movement, we’ll have some drills laid out for you to improve your positioning and mobility in this...Read More
Classic Format today guys, focus on pulling under and getting in the hole on the squat cleans. For toes to bar stay tight and connect some reps! After the WOD we’re going to cool off then, hit some accessory work to get stronger on 2 movements that we don’t see often. For Time 21-15-9 Squat...Read More
Our next friends and family WOD will be Tuesday July 4th at 10:00am! Feel free to bring anyone who is interested in trying CrossFit or even any out of town friends that you have visiting. Schedule for the day: 9:00am – doors open 10:00am – House WOD – this year we’ll be hitting a benchmark...Read More
Let’s open up those lungs today with a burner! We have 4 mini couplets here each with either running or double unders involved. Make sure your lower extremities are mobilized and attack!! Scale double unders to a manageable rep count aiming to be on and off in under two minutes. Use progressions on the HSPU...Read More
Today we start down the road to improve our dead lift volume. These are huge sets guys, so take some time to warm-up with lighter weights and get your self under control. Once you get started be sure to take about 3-5 minutes of rest between sets. For our met-con today we’re keeping it simple,...Read More
