by Colin | Sep 2, 2017 | Blog / Workouts
The gym is closed today. Enjoy your holiday weekend! We will have a team workout tomorrow (Mon Sept 4) at 2 pm, so come on out to that.
by Colin | Sep 1, 2017 | Blog / Workouts
A. 5 rounds of the following complex: 2 cleans + 2 jerks. Increase weight from Aug 2 if your technique permits. B. From Aug 20 2014, inspired by one of the CrossFit Games events that year: For time: Row 1000 m 100 double-unders Run 1 mile. Compare to June 20 2016,...
by Colin | Aug 31, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Aug 30, 2017 | Blog / Workouts
A. Tempo deadlift – 5×3 @ 51X1 tempo (5 sec negative, 1 sec in bottom, eXplode up, 1 sec at top). Increase weight 5-10 lbs (if your max is under 200 lbs), or 10-15 lbs (if your max is 200+ lbs). You should be in the 70-75% range by now. Use an overhand grip...
by Colin | Aug 29, 2017 | Blog / Workouts
A. Pull-up technique and strength: 3-5 minutes of beat swing practice – If you are strong enough, add in the pull for a pull-up. If you have multiple kipping pull-ups, practice the pull to the hips for a bar muscle-up. Just a reminder that in order to do kipping...
