by Colin | Dec 28, 2017 | Blog / Workouts
A. CrossFit Total – Find your 1 rep max back squat, press, and deadlift. Your score is the sum of the highest weights lifted for all three lifts. Check out Mark Rippetoe’s article in the CrossFit Journal, and particularly his words about choosing your weights. Come in...
by Colin | Dec 27, 2017 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb. 3 max effort sets of single-arm ring rows. Try to...
by Colin | Dec 26, 2017 | Blog / Workouts
A. Back squat – 3×10@65%. B. 5 rounds for time of: 15 ring push-ups 15 pull-ups 45 double-unders. Scale movements as needed. Compare to Aug 22 2017. C. 3 max effort sets of body rows.
by Colin | Dec 23, 2017 | Blog / Workouts
Merry Christmas to everyone! The gym will be closed Dec 24, 25, 26. There may be a team workout on Dec 26, but we will let you know the details if it happens.
by Colin | Dec 22, 2017 | Blog / Workouts
A. 5 sets of the following complex: 2 snatches + 1 overhead squat. Work up to a heavy set. B. This is based on the crossfit.com workout from Nov 13 2017: Hang from the pull-up bar for 6 minutes. Every time you drop, do a 400 m row or 2 minute bike and 15 barbell push...
