by Colin | Mar 31, 2018 | Blog / Workouts
Gym is closed today. Regular hours resume tomorrow (Monday, April 2).
by Colin | Mar 30, 2018 | Blog / Workouts
A. Beat swing practice on the rings. B. Ring pull-up strength (ideally in false grip): i) In 20 seconds, do as many ring pull-ups (scale movement as needed) as you can. ii) EMOM for 8 minutes: do the number of reps from i). C. From August 9 2017 (and crossfit.com on...
by Colin | Mar 29, 2018 | Blog / Workouts
Just a reminder that the gym is closed today, except for a team workout from 2:00-3:30 pm. We are open Saturday (regular hours), closed on Easter Sunday, and open (regular hours) on Easter Monday.
by Colin | Mar 28, 2018 | Blog / Workouts
A. Deadlift – 5×5 @ 65% with a tempo of 51X1 (5 seconds down, 1 second at the bottom, eXplode up, 1 second at the top). B. Every minute on the minute for 12 rounds: Minute 1: 4 front squats (135/95 lbs, or 50% of your max front squat, whichever is less) + 6...
by Colin | Mar 27, 2018 | Blog / Workouts
A. Snatch balance – 5×3 at a medium heavy weight (increase from March 15 if possible). B. 12 minute AMRAP of 5, 10, 15, 20, etc. reps each of: Wall balls DB hang power cleans. Don’t go crazy with the weights for the DBs, as you will end up doing quite a few...
by Colin | Mar 26, 2018 | Blog / Workouts
A. Back squat – 3@78, 81, 84, 81%, then 1×15@65%. B. For time: 50 double-unders 15 strict pull-ups (weighted if desired) 50 double-unders 20 pull-ups 50 double-unders 30 knees-to-elbows 50 double-unders 40 toes-to-bar. This will be a fair amount of volume...
