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.…

Weekly WOD Overview 12/5/22

MONDAY For today, the strength EMOM is a little shorter to allow for a little longer finisher with smaller/heavier barbell options. The EMOM is not a ton of time, so get warmed up early on the barbell if you can. I encourage you to ascend if…

Workouts for week 11/28-12/4

Monday A) 10 minutes to work up to a 10 rep max back squat B) 20 minutes emom Row calories (rx: 10/8)(adv: 12/10)(beef:15/12) Thrusters @ 95/65 (rx: 10)(adv: 12)(beef: 15) Bike calories (rx: 10/8)(adv: 12/10)(beef:15/12) Rope…

WODs 11/21/22- 11/27/22

Monday 11/21  Part A: Every 3 min x 5 5 Back Squat 5+5 Squat Jumps   Part B: Alt. 10 min EMOM 10 Shoulder to Overhead + Max Cal in time remaining 10 Front Squat + Max Cal in time remaining   For…

Weekly WOD Overview – 11/14/22

  Monday Skill/technique is best trained in lower intensity environments, while "fitness" can be developed with low skill, high intensity environments.  For most of us, the limiting factor on olympic lifts is technique.  Improve the…

Weekly Workouts 11/7/2022

MONDAY I like having Monday's reserved for squat days. But I also like all the clean work we got in last week. So today I'll try to add everything together by isolating the pull under the bar allowing for a squat movement as well. And if…

Weekly Workouts 10/31/2022

Just want to take a moment and say I'm excited to program for the class! I come from a background of loving the old school hypertrophy, push/pull days. Plus I have much respect for those trainers leading the way on mobility included into their…

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…

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…