Weekly WOD Review 10/11/2021

MONDAY -The time domain I am looking for in this workout is bt 17-24 minutes. -While the sets themselves are bigger today, you should be able to push the pace harder than most chippers. For one, you'll have a bit of time before your second…

Weekly WOD Review 10/4/2021

MONDAY -We will follow our traditional "Strength" option, but for today, there is a "stamina" option we've used in year's past where we start with a cardio buy-in before hitting the heavy lifts. In addition to it being a good test of overall…

WOD Overview Week of 9/27/21

I really enjoyed the week I programmed back in June of this year, so here goes another week!   Monday For those still relatively new to olympic lifting (less than 1 year of experience) your focus should be on "chasing the feel" of…

Week 4 – WOD Review 9/20/21

Monday Feel free to choose between Front Squats or Overhead Squats. If choosing to do Front Squats, compare how you do to a couple of week ago (9/9) when we last did this. No worries if you were unable to attend, this is your chance to create…

Week 3 – WOD Review 9/13/21

Monday Today’s challenge will be how well each of you can manage your way through 20 repetitions of each movement. Twenty is a relatively high number, so it’s important that you do not allow your heart rate to become to elevated at any…

Week 2 – WOD Review 9/6/21

Monday In n’ Out was my inspiration for today’s workout - “Come inside for some Wall Balls and DB Snatches, then out you go!”   Today’s workout isn’t very complex, so it’s your responsibility to manage the intensity!…

Week 1 – WOD Review 8/30/21

Optional 4-Week Accessory Workouts: If you have a little extra time before or after class, feel free to tackle one of these workouts. All four workouts will take 8:00 – 10:00 and will be available for the next four weeks. Also, all movements…

Weekly WOD insights 8/23/21: We will miss you Braydan!

Monday  For todays finisher you will want to select a barbell weight that you are able to cycle comfortably. If you are interested in learning how to, or working on your snatch, today wold be a good option to do so. Scale back the weight as…

Weekly WOD Insights 8/16/21

Monday  The main idea for this workout was the classic CrossFit workout "Diane," which is a 21-15-9 of Deadlifts and Handstand push ups. While that workout can be fun, if you're not an absolute handstand push up ninja it can be an extremely…