by Colin | Feb 22, 2018 | 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 | Feb 21, 2018 | Blog / Workouts
A. Ring pull-up strength: EMOM for 10 minutes – 1-5 ring pull-ups. Scale up to false grip pull-ups, or down to hinge rows or ring rows. B. 3×10-30 sec holds in either the bottom of a ring dip, or the top of a ring push-up. If you’re easily reaching 30 seconds,...
by Colin | Feb 20, 2018 | Blog / Workouts
**Bring a friend or family member out to any of the regular classes! Let us know if you’re bringing someone by.** A. Back squat – 4×8@70%. Beginners will scale to air squats, goblet squats, or light barbell squats. B. From Dec 2 2017: 15 minute AMRAP...
by Colin | Feb 19, 2018 | Blog / Workouts
A. Snatch – EMOM for 8 rounds – 2 reps @ 75%. If you are new, and not yet comfortable in an overhead squat position, you will do 8×2 overhead squats at a moderate weight. B. From crossfit.com on Feb 7 2018: 12 minute AMRAP of: 20 GHD sit-ups (for most...
by Colin | Feb 18, 2018 | Blog / Workouts
**Due to the holiday, we have limited gym hours today. There are regular classes at 11 am and 5 pm only. Disregard the attendance caps for today – come on out even if the classes show as full on Zen Planner.** A. With a partner – 30 minute AMRAP of:...
