June 1 – 7

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 Plank Saw, 10-15 Side Bridge, 10-15 Run Building Loop Dynamic Hop to Figure “4”, 10/10 Run 40m Back to Wall Heel Pull, 20/20 Run 40m Rear Foot … Read More

May 25 – 31

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 Sidelying Leg Windmill, 6/6 Cat/Cow x10 Down Dog – Cobra x5 Run Building loop 2 pullups 4 pushups 6 squats WOD Our Core Training Values “Murph” For … Read More

CrossFit Off Season 1-Week Example Training Program

adminTraining Tips

This first CrossFit off season example program is for an athlete that doesn’t need a lot of mobility work. In this phase, the main goals are cleaning up any compensation patterns and imbalances that have developed over the course of the season. Biologically, we want to set the stage so the athlete will have maximum resiliency in the upcoming training … Read More

Austin Gained 20 lbs of Muscle to Fight Cancer

Xi XiaNews

Austin PR’ed big time his Snatch and Clean jerk last night in the Weightlifting class. Even better than that, Austin has gained 20 lbs of muscle since 2010. Why has he worked so hard to gain this muscle? Ladies, it’s not all for you. Cancer runs in the family and he is preparing himself for the fight in the future. … Read More