MONDAY Beyond the single, 500m, 1k, 2k, time trials, I think a great indicator of fitness are these exact distances repeated in the same session. We do multiple within-workout rowing efforts so I think this specific baseline will test 1.) how powerful you are and 2.) how much stamina and[…]
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Monday This one is going to be a fun one! Today’s workout is essentially an interval-esque type workout. Personally, I love these type of workouts. For the most part, try and give as much effort as you can for each interval. 2:00 of rest is plenty of time to catch your breath[…]
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Name: Jeff Gilmore Age: Just shy of 31 How long have you been doing CrossFit? Started November 2014 What were you doing for exercise before CrossFit? All sorts of stuff. I played water polo for 7 years, volleyball off and on for about 6 years, did one triathlon,[…]
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MONDAY I’m shooting for a range of 90 seconds to 3 minutes to do wall balls depending on their skill level and running. This is a good opportunity for those of you who might have just got some pull-ups or muscle ups in your bag to give them a go[…]
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Monday Name of the game for today’s main workout will be focusing on constant movement. In this workout, the volume is relatively low making it possible for everyone to just keep moving. Try and jog right to the wall balls, transition quickly to the sit ups/hanging knee raises/toes to bar,[…]
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MONDAY For today’s first portion, the reps are small to allow for a quick rounds. The second portion will greatly be determined by your double under prowess. Choose a rep range that keeps the double unders or singles to under 45 seconds each attempt. The buy in should take roughly[…]
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Monday The focus of this workout is to maintain constant movement throughout the entire time domain. Pick a weight for the shoulder to overheads that you can confidently complete unbroken every time you approach the barbell. Try using the hanging knee raises/sit ups/toes to bar and box jump overs to catch your[…]
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MONDAY Happy Memorial Day! Thanks to all that have served our country especially those who have have been lost. For those doing “Murph” solo for the first time, it’s key to break these reps up to minimize muscle fatigue and keeping intensity. Some ways we’ve done it in the[…]
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Monday Chipper-esque workout for today. Push yourself to get as much work done in 18:00. You want to be working at about 75% effort for a majority of this workout, taking strategic breaks as to not allow your heart rate to elevate too much. Try and save some gas in[…]
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MONDAY Great work to you all on your skill accessory EMOMs. I’ve noticed much more focus during the session and have seen quite a few of you move forward with the progressions. Keep it up. For the metcon, reps are short and sweet to keep moving throughout. The ground to[…]
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