WOD Overview – 6/13/22

Monday For those that don't want to run you're welcome to choose a 2000 meter row or ski, or a 5K(men)/4K(women) Bike.  Whichever version you choose you should have at least 3:00 minutes of rest prior to starting the second part of this workout. …

Weekly WOD Review – 6/6/22

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Monday In today’s workout, you’ll breakdown and perform the Clean in different phases. Becoming efficient at different phases of the lift is a good way to see continued improvement over time. Before you start to increase the weight of…

Weekly WOD Review – 5/30/22

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Monday In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as…

Weekly WOD Review – 5/23/22

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Monday If you have been working off of percentages or have a relatively recent 1RM, I encourage you to warm up to around 70% and start there. From that point, depending on how you’re feeling, build based on your comfort level. Alternatively,…

Weekly WOD Review – 5/16/2022

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Monday For today’s AMRAP, you will repeat it 3 times. Each 8:00 AMRAP will begin with an 800m Run, and in the remaining time, you will perform the AMRAP down below. After 8:00 is complete, you will have 1:00 to rest and then you will begin…

Weekly WOD insights 5/2/22

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Monday  I probably sound like a broken record talking about aerobic training but I won't let up! There's many benefits from specifically training to improve your aerobic system. It improves your bodies ability to deliver oxygen which mainly…

Weekly Insights 4/18/22

Monday  I have discussed the benefits of aerobic training before, and my intention with my month of programming is to have 1-2 days of aerobic training per week. A truly aerobic pace looks and feels extremely different than a traditional CrossFit…

Weekly WOD Insight 4/11/22

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MONDAY - The goal for today is to use part A as a warm-up for folks to go heavier on part B, while also briefly checking in on push press/jerk/split jerk technique which we don't always program in isolation. The reps are coming from the ground…

Weekly WOD Review – 3/14/22

Monday Happy Monday. Today’s part A is identical to the previous week. If you were able to attend, I encourage you to use last week’s numbers as a reference for today. If you were unable to attend or were not able to record your numbers,…