Competition Program FAQ

jonathanthomTraining Tips

FAQ Contents Who is this program for? Baseline Abilities & Capacities Recommend Equipment List Recommended but not required How to read the workouts Substitutions Warm Up/Cool Down Nutrition/Fueling Who is this program for? The goal of our program is to supply high quality programming to those who wish to pursue CrossFit as a sport, but who cannot, or do not … Read More

Plowman Block

adminTraining Tips

The focus of this 10 week block is to develop and reinforce the hip hinge as a movement pattern. The primary goal is to reduce the dependency on spinal flexion in the forward bend during set up and movement for any pattern requiring a strong hip hinge and extension. Secondary focus will be maximal strength development of the posterior chain, … Read More

Jan 5th – 11th


Weekly Priorities Monday Priority #1 Tuesday Make Up or Conditioning Wednesday Priority #1 Thursday Make Up or Conditioning Yoked Gymnast Training Block Resource Page (Videos, Tips, Etc.) Priority #1 Monday General body warm up if you are early to class. Row 5’ Rowing instruction WOD A: Row 2K for Time Active Recovery 10’ B: Run 1600m for Time Recovery Standing … Read More

Hip Hinge or Spinal Flexion?

adminTraining Tips

Success in the next block will depend in some part on understanding the difference between a Hip Hinge movement, and a Spinal Flexion. The next block is going to be 10 weeks in length, and we’re going to start the week of January 11th. This means it starts after our Barbell Review class, on Januray 10th. This class will allow … Read More