This week features some familiar movements as well as some new ones. Were working on some conditioning pieces at the beginning of each workout, and refining some of our lifting technique with the clean and jerk. This week were also adding a new movement in the snatch, and on Sunday were testing out a 20 rep max in the back squat! Hope to see everyone this week!
Read More »Amazing job on the skill work from last week, everyones technique is looking great! Much like last week, were sharpening our handstand push up and double under technique, as well as our power cleans. Were also introducing the butterfly pull up, as a variation for those that already have kipping pull ups. This week we have a lot of conditioning at the beginning of each workout, and we have a variety of different movements in our WOD’s. On Monday were testing a workout from the CrossFit open last year, and were turning the clock off to focus on our strength/conditioning on Wednesday.
Read More »This week we will work on our handstand push up technique, as well as our double unders and one arm snatch. We also have our strength component doing 3 reps in the back squat, bench press, and strict press. On Sunday we have a hero workout in “Murph” but modifying it to a 2 mile row instead of the run; and for those that are new, we’ll have some modifications/scales for that particular workout.
Read More »Happy New Year!! We have some great workouts this week to welcome everyone back from the holidays. We have two benchmark workouts in “Whitten” on Wednesday and, an all time favourite the “Filthy Fifty” on Saturday. Were also working on our double under technique, as well as our kipping pull up technique. Were also adding in Man Makers on two separate days just to spice things up!
Read More »We hope everyone had a good holiday, and ready to burn it up at the gym. This week we go back to our regular strength program, doing sets of 5 reps on our big lifts. Were also testing are athletic ability on Wednesday with a max height hurdle jump. We have some core finishers as well to maintain good spine health and a strong midline. See you all the gym this week!
Read More »The holidays are upon us, but that doesn’t mean we can’t get the last few workouts of the year in. This week is a short week, so we have lots of variety in our workouts. Monday is a 2 WOD day, and on Wednesday were doing the benchmark WOD “Linda”. Were also practicing our Toes to bar technique as well as our double unders. Let’s finish this week strong!
Read More »We’ve got 3 weeks left in 2016 so let’s end the year strong! This week we have one benchmark WOD “Fight Gone Bad”, and another sweaty partner workout on Saturday.
Everyone has been doing well with the skill work, so we’ve got more cleans and handstand push ups to further develop these skills.
Amazing work from everyone last week on hitting new one rep maxes, and pushed themselves to the limit. This week were switching gears from our strength focus, to more of a endurance capacity training. Were also introducing two new movements this week in the dumbbell snatch, and the dumbbell swing. We also have on partner WOD on Saturday, and we’ll also be fine tuning our technique for our cleans on Tuesday. Let’s end the year strong and make an even bigger push in 2017!
Read More »One rep max week has arrived!! This week we will test our one rep maxes for the back squat, deadlift, strict overhead press, and the bench press. Make sure to record all these numbers down, as these are the numbers we will be using when calculating our percentages in future strength workouts. We will also continue working on our handstand push up, and clean techniques to further in grain these movements in our arsenal. We have one benchmark WOD this week “Cindy” on Saturday so be prepared to sweat!
Read More »The strength component for this week features sets of 8 reps with lighter loads. Let’s focus on working on our technique so that we can achieve great numbers when we test our 1 rep maxes on the deadlift, back squat and the strict press next week. We have two benchmark WODs “DT” and “Kelly” with a modification of rowing instead of running for “Kelly.” We have core finishers to further develop a strong midline for injury prevention and strength in our big lifts.
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