Friday August 18th, 2017: Sesame Garlic Grilled Sweet Potato Fries with Yogurt Curry Dip

August 17, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 2 rounds 200m Row 10 GHD back ext 10 strict pullups STRENGTH- Jerk (from rack) 3@75%, 2 @80%, 2@85%, 2@90%, 1@92.5%, 1@95% WOD “DRAFT ONE” 7min amrap Power Snatch 115/80 EMOM: 7 wall balls 20/14 **wall balls […]

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Thursday August 17th, 2017: The Hyperextension

August 16, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 2 rounds 200m Row 10 GHD back ext 10 strict pullups CONDITIONING- 1 mile run for time WOD “Central Perk” For time:  25min cap 75 cal row Then 5 rounds of: 10 hspu, 10 stoh 95/65, 10 […]

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Wednesday August 16th, 2017: TOP 10 CROSSFIT GAMES MOMENTS

August 15, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 2 rounds 200m Row 10 air squats 10 GHD situps 10 scab pullups STRENGTH Bench Press- 6×2@90-96% WOD “Hammies & Grippies” For time: 15min cap 1/2/3/4/5/6/7/8/9/10 10/9/8/7/6/5/4/3/2/1 Deadlifts 225/155, kb swings 2/1.5 then: 400m run to finish […]

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Tuesday August 15th, 2017: the Pendlay Row

August 14, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 2 rounds 200m Row 10 situps 10 t2b STRENGTH EMOM 6 3 Power Snatch + 3 OHS (build up to a comfortable weight) WOD “Freedom Trail” AMRAP 3, Rest 3:00 21/15 Calorie Row 21 Burpees over rower, […]

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Monday August 14th, 2017- Whey Versus Rice Protein

August 13, 2017

WARMUP Samson Stretch Pass Through’s Figure 8’s Hip Mobility Squat Therapy Shoulder Therapy Shoulder Mobility Banded Shoulder Prep 2 rounds 200m Row 10 GHD back ext 10 strict pullups STRENGTH Front Squat- 6×2 @90-96%   WOD “Jump Street” 3RFT:15min cap 400m run 15 clean and jerks 115/80 75 double unders L1: 65/35 L2: 75/45 L3: […]

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Saturday August 12th, 2017: “31 Heroes” Partner Wod

August 11, 2017

“31 Heroes”  Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous run with plate (45/25) Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs […]

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Friday August 11th, 2017: WHAT THE CBS SPORTS DEAL MEANS FOR CROSSFIT AFFILIATES

August 10, 2017

WARM UP  2x 10 Pass throughs :30 Clean rack stretch :30 3-way banded shoulder stretch Shoulder mobility Hip mobility 10 Spidermans 10 Scorpions :30 Pigeon stretch :30 Couch stretch STRENGTH- Jerk (from rack) 3 @65%, 3@70%, 2@75%, 2 @80%, 2@85% WOD “Snatch till you drop” 7min amrap Power Snatch 115/80 EMOM: 10 air squats (start […]

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Thursday August 10th, 2017: 5 TIPS ON CULTIVATING A FITNESS COMMUNITY

August 9, 2017

WARM UP  2x 10 Pass throughs :30 Clean rack stretch :30 3-way banded shoulder stretch Shoulder mobility Hip mobility 10 Spidermans 10 Scorpions :30 Pigeon stretch :30 Couch stretch Wod: “Small” 3RFT: 60 min cap Row 1000 meters 50 Burpees 50 Box jumps, 24/20 Run 800 meters Blog: 5 TIPS ON CULTIVATING A FITNESS COMMUNITY […]

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Wednesday August 9th, 2017: OPEN LETTER TO REGIONALS ATHLETES

August 8, 2017

WARM UP  Pass throughs Figure 8s Scap pull ups Jog 200m Knee hugs Quad pulls Frankensteins Lunges Lateral Lunges Inch worms High knees Butt kicks Power Skips Side shuffle STRENGTH- Bench Press 4×4 @80-90% WOD “Five Oh” For time: 17min cap 50 t2b 50 kettlebell swings, 2/1.5 250 double unders 50 wall balls 20/14 50 […]

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Tuesday August 8th, 2017: What Makes a Solid CrossFit Shoe

August 7, 2017

WARM UP  Pass throughs Figure 8s Scap pull ups Jog 200m Knee hugs Quad pulls Frankensteins Lunges Lateral Lunges Inch worms High knees Butt kicks Power Skips Side shuffle STRENGTH/CONDITIONING EMOM 5 Clean Pull + Hang Squat Clean + Squat Clean @60% of 1RM (do not drop bar) EMOM 5 1 squat clean (build to […]

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