Entries by DJ Lynam

Weekly WOD insights 12/19/22

Monday I always love getting positive feedback on workouts, and I always seem to get so much positive feedback on lunge workouts (I’m looking at you Rosa!). I like to work in single leg movements very regularly because I think they are extremely beneficial. Apologies in advance for the soreness! Todays workouts should leave about […]

Weekly WOD Insights 12/12/22

Monday    All my single leggies, all my single leggies. Little bit of single leg work to start off the week. While doing our usual squats is fantstic for improving strength, working ins ingle leg work on a regular basis is extremely important. If you feel confident in your lunging ability, you may want to […]

Weekly WODs 10/24/22

Monday We got some movement variety for ya today! We have a little bit of overhead pressing, some gymnastics practice, and some lateral movement. If you look at CrossFit as a whole, almost all movements occur in the sagital plane (forward or backward movement). While there are amazing movements that occur in this plane, its […]

Weekly WOD insights 10/17/22

Monday  Starting off the week with some meat and potatoes strength. We are gonna work on our push pull patterns and then finish it off with a quick little burner. Instead of having the strength be an emom, or just traditional sets, it is going to be like a met con with a focus on […]

Weekly WOD Insights 10/10/22

Monday  Today is continuing with the theme of barbell heavy workouts we have a nice blend of complex and non complex barbell movements. You amy notice that the barbell movements get less complex as you get deeper into the workout. I did this intentionally because I know it is harder to keep an emphasis on […]

Weekly WOD insights 10/03/2022

Monday  You may notice the strength format is similar to last weeks, and thats because it is…..the same. As a staff we agreed that this format is great for getting strength work in and quality gymnastics while providing us with the opportunity to adequately coach people on both. There is an option to increase the […]


Weekly WOD insights 8/1/22

Monday  Today is an opportunity to practice higher skill barbell and gymnastic movements under a bit of fatigue. The calories for the first two emoms serve to keep you moving, but not to exhaust you. Do your best to stick to the prescribed intensities for those so they can allow you to focus on the […]


Weekly WOD insights 7/25/22

Monday  Over the past few weeks I have been programming in some alternative strength sessions. We did split squats and reverse lunges which were more knee based movements. This week we will be s2itching over to a more hip hinge based movement in the form of a stagger stance deadlift. Stagger stance deadlifts are great […]


Weekly WOD insights 7/18/22

Monday  Last week we worked on the halt, so I wanted to bring it back again, but allow you to incorporate some of that work in real time. You’ll have the opportunity to utilize some of the technique work on the lifts as you move through the emom. The finisher is an opportunity for folks […]