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
Get ready for the last week of Oak Strong! We will be testing our 1RM (or 5RM) back squats and shoulder presses on Thursday so plan accordingly. Of course you may test on your own in the Forge if you can’t make it Thursday, but we know the class environment is typically better for maxes....Read More
Pair up and work in teams of 2 for both parts today. Take the first 5 minutes to find a max broad jump. Measurement will be NFL combine style – start with toes on a line and jump with both feet leaving the ground at the same time. The distance measured will be from the...Read More
Today’s workout is courtesy of CF Grand View in Columbus, OH. Coach P had the chance to drop in and do this one. For skill work, do 1 rope climb every minute on the minute. Work in pairs if you need to. We will have the ropes over the pull-up bars for those that need...Read More
Today we have a chipper with a twist. Work through each movement, completing 50 reps of each before moving to the next one. Every minute you’ll have to stop what you’re doing and drop down for 2 perfect push-ups. Scale these to the modified version if you need to, but keep moving quickly. For Time...Read More
At one end of the gym we’ll have barbells set up in a staggered layout. When your heat is up, clean your barbell and quickly do 5 front squats. After the 5th rep, drop the bar and sprint through the suicide run. You may clean (full) your first rep if you choose and then add...Read More
