by Colin | Dec 28, 2018 | Blog / Workouts
A. Rope climb technique and strength: 5 sets of 1-3 rope climbs (scale to rope pulls from the floor) 3 sets of max effort strict toes-to-bar (or toes-to-rope) B. From July 24 2018: 8 minute AMRAP of: 50 double-unders 8 overhead squats (135/95) Scale the number of DUs...
by Colin | Dec 27, 2018 | Blog / Workouts
A. CrossFit Total (ish) – Find your 1 rep max front squat (typically back squat, but we’re on a front squat cycle at the moment), press, and deadlift. Your score is the sum of the highest weights lifted for all three lifts. Check out Mark Rippetoe’s article in...
by Colin | Dec 26, 2018 | Blog / Workouts
A. Pull-ups – 5 max effort sets of: strict pull-ups, immediately followed by kipping pull-ups. Scale to 5 max effort sets of ring rows or hinge rows with a 3 second negative on each rep. B. With a partner, on 90 second intervals for 18 minutes (2 rounds of 9...
by Colin | Dec 25, 2018 | Blog / Workouts
Gym is closed today. Regular classes resume tomorrow.
by Colin | Dec 24, 2018 | Blog / Workouts
Gym is closed today. Enjoy your time with friends and family!
