Thursday 3.2.17

Come in today and meet Coach Roderick! CrossFit Workout: 5x 8-12 Bench Press 8-12 Bentover Row 8-12 Barbell Roll Out  (scale to floor lever or hanging knee/leg raises) 4RFT 500M Row 5 Shoulder to Overhead 165/103lb Rest 1 Minute CrossFit Open Active Rest Workout:...

Wednesday 3.1.17

  CrossFit WOD We know there is nothing sexy about this workout but days like today are what prepare you for conditioning. Without a foundation of strength and stability you leave yourself open for injury. Back Squat 3×5 @ 70% First rep of each set is 3-5...

Tuesday 2.28.17

  CrossFit WOD Every 90 seconds for 9 Min 5 Deadlift + ME Push-up or Ring Dip Rest 30 seconds For time With Partner 100 Kettlebell Swings 50/35lb 100 Bar Facing Burpees 100 Cal Bike Switch as needed. Mobility: 2 Min. banded hamstring (each) 2 Min Seated Straddle...

Week of 02.27.17

Day 1 Strength: 3×5 Front Squat  @70% First rep of each set is 3-5 sec pause squat 1×8 Front Squat @ 60-65% Olympic Lifting:  3×3 Split Jerk up to 80% Conditioning: 5x Station 1: Power Clean + Jerk Station Station 2: Pull-ups (c2b) * don’t rip!!...

Monday 2.27.16

  CrossFit WOD 5x Station 1: Power Clean + Jerk Station Station 2: Pull-ups (c2b) * don’t rip!! Station 3: Dumbbell Thruster 50/35lb Station 4: Row for Cal Station 5: Double Unders – 40 seconds of work, 20 seconds of rest. Post total reps Suggested...