Month: February 2018

  • Thursday 2.22.18 & Friday 2.23.18 Bootcamp

    Warm-up 5min EMOM 1 Burpee 2 Squats 3 Push Ups 4 Sit Ups Conditioning 20min AMRAP 10 DB High Pulls 10 DB Deadlifts – 50′ Low & Slow Shuffle – 10 DB Press 10 DB Front Squat – 50′ Low & Slow Shuffle – 10 DB Push Ups 10 Split Lunges (5L,5R) – 50′ Low […]

  • Thursday 2.22.18 & Monday 2.26.18 XFit Teens & Preteens

    Warm-up Partner up me vs. you:40 as many cals on bike :20 transition :40 as many cals on bike :20 transition repeat for 5 rounds Lift Back Squat 2×2- moderate weight 10×1 one rep heavy Metcon 5 Rounds me vs. you partner up with like lifting ability 5 deadlift 7 cleans 9 back squat

  • Thursday 2.22.18 XFit Juniors

    Warm-up Coach choice- fun game! Skill Box jump for height Lift Back Squat Metcon Work-out partner up1 minute

  • Wednesday 2.21.18 CrossFit

    Strength 1: Strict Pull-ups (1 Rep Max) *Strict Band Assisted Pull-up -Rest 3min- 2: Handstand Push-ups (1 Rep Max) *Seated DB Shoulder Press x Max Reps -Rest 3min- 3: Strict Chin-ups (1 Rep Max) *Strict Ring Rows -Rest 3min- 4: Push-ups (1 Rep Max) *Box Push-ups Intent:  4 Gymnastics tests today that you should record and keep […]

  • Wednesday 2.21.18 Bootcamp

    Warm-up 4 Rounds 30s 80% Max HR Assault Bike 30s Sit in bottom of squat 30s Plank Conditioning 6min AMRAP 8cal Assault Bike 10 DB Suitecase Deadlifts, Left 10 DB Suitecase Deadlifts, Right – 1min Rest – 6min AMRAP 10 Elevated DB Split Squats, Left 10 Elevated DB Split Squats, Right – 1min Rest –

  • Tuesday 2.20.18 CrossFit

    Strength “Hang Power Snatch + Hang Squat Snatch” 5×1+1 @ 50% HPS 5×1+1 = 5 Rounds of 1 HPS + HSS + HSS Rx+:(70% of 1RM Snatch, unless over 50% 1RM HPS) Beginner: Work with an empty barbell. Intent:  Keep loads for Snatches light today and practice perfect technique. Do not exceed 50% of your […]

  • Tuesday 2.20.18 & Wednesday 2.21.18 XFit Teens & Preteens

    Warm-up Partner up me vs you :40 to get as many meters as possible :20 transition rowers :40 to get as many meters as possible :20 transition repeat for 5 rounds each Skill Pull ups Lift Baseline 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups

  • Tuesday 2.20.18 XFit Juniors

    Warm-up Tabata use a #25 plate 0-1 jump on plate 1-2 1 foot on, 1 foot off 2-3 jump over 3-4 lateral jump over 4-5 hopscotch- wide off, feet together on x2

  • Monday 2.19.18 CrossFit

    Strength Sumo Deadlift (1RM, Every 2min complete 5,4,3,2,2,1,1..) We performed a heavy double on 10/23 Intent:  As always, form takes precedence so if you start to lose it end your sets Metcon Prep Every 90s for 5 sets complete 1 Squat Clean Thruster Build to metcon weight Metcon 6 Rounds: 3 Clusters (155,115) 2 Rounds […]

  • Monday 2.19.18 Bootcamp

    Warm-up 5min AMRAP 5 Inchworms 10 KB RDL 10 Lunges (L+R=2) 10 Squats 100m Shuttle Sprint Shuttle sprints, cones set 10m apart Conditioning 4min AMRAP 10 DB Step Ups (L+R=2) 5 DB Squat Thrusts – 1min Rest – 4min AMRAP 10 DB Floor Press 5 DB Squat Thrusts – 1min Rest – 4min AMRAP 10 […]