Category: Uncategorized

Workouts for 6/27-7/3

     • Monday A) Every 2:30 for 5 sets 3 Temp front squats 5/3/1 *ascend in weight @ the 15 minute mark 1 set of max reps no tempo front squats at the heaviest set worked up to on the emom B) 8 min Amrap 16 jumping lunges 12 goblet squats (rx:you pick)(advanced:53/35)(beef:70/53) 70m […]

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.  To get the intended amount of time on the machine each […]

Weekly WOD Review – 6/6/22

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 your barbell as the workout progresses, be sure you feel comfortable and confident with performing the […]

Weekly WOD Review – 5/30/22

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 “Murph” in honor of the focused warrior and great American who wanted nothing […]

Weekly WOD Review – 5/23/22

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, if you decide, you’re more than welcome to complete the workout with one […]

Weekly WOD Review – 5/16/2022

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 another 8:00 AMRAP. Your score will be the total […]

Weekly WOD insights 5/2/22

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 improves your endurance. This means you can perform at a higher intensity for longer because your body […]

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 workout. The pace should allow you to hold short conversation with someone if you […]

Weekly WOD Insight 4/11/22

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 so choose some technical loads for part A. – […]

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, you’ll want to use the warm up to build to […]