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…

Weekly WOD Insights 8/9/21 : The Ben n Jerrys Edition

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Monday  If you're going with the RX'd/ Adv version today, then you will be starting with the double unders to allow you to hit those when you are relatively fresh. Getting those out of the way first will allow you to step on the gas for the…