March 23 – 29

adminWODs

Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Priority #1 Monday General body warm up if you are early to class. Warm Up Squat Seq Wrist Pushup seq 10/10 Hanging shoulder circles 10/10 Parallel Bar support shoulder circles Barbell Seq WOD Our Core Training Values A: Clean and Jerk, 15′ … Read More

CrossFit 15.4 Strategy Guide, Tips, Tricks

jonathanthomNews

Your best 15.4 score will be determined by the strategy for the handstand pushups. For most, the cleans will be a welcomed break! First Thoughts & General Comments Unless you are an elite competitor, this workout will be a test of your ability to recover your creatine phosphate system – we in the business call it a “CP Battery test.” … Read More

The Ugly Jerk Epidemic

Xi XiaNews

There is an ugly jerk epidemic. No, I don’t mean in the dating world (though maybe that’s the case), we’re talking about weightlifting. How many times have you seen someone perform a beautiful clean, only to put it overhead with fugly technique (or not at all). How many times has that happened to you? I can help you fix that … Read More

March 16-22

adminWODs

Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Week 10 of 10! We’re reassessing your 1RM Deadlift this week, as well as your ability to hip hinge without load. We’re also going to be reassessing your crushing grip strength and abdominal/back isometric endurance. Priority #1 Monday General body warm up … Read More