Author Archive

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Thursday 04.24.14

Fitness A. 4 Sets of: 10-12 Close Grip Bench Presses 10-15 Strict Ring Rows *2 Minutes Rest B. 4 Sets of: 8-10 DB Bench Presses 10-15 Band Pulls *90 Seconds Rest C. Death by 10 Meters Performance A. 5 Sets of: 5-8 Close Grip Bench Presses 10 Pendlay Rows *2 Minutes Rest B. 4 Sets […]

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Wednesday 04.23.14

Fitness & Performance A. 7 Minute AMRAP 7 Push Presses 95/75 7 Box Jumps 24/20 *3 Minute Rest B. 7 Minute AMRAP 7 Front Squats 95/75 7 Burpees *3 Minute Rest C. 7 Minute AMRAP 7 Thrusters 95/75 49 DU’s *23 Hour Rest

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WhaT’s NexT for YoU?!!

Winter has ju­st about fazed out and the CrossFit Open is over – so what’s next? It’s important to ask yourselves this question in regards to your goals from time to. Do you have any?  I believe that doing things with a sense of purpose is what really drives people to success. Purpose doesn’t always […]

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Tuesday 04.22.14

Fitness A. 4 or 5 Sets: 10 Walking Lunges per Leg 10 DB Bent over Rows 10 T2B or 20 Ab Mat Sit Ups 20 Box Jump Step Downs 40 DU’s or 120 JRS *2 Minutes Rest B/W Sets B. 6 Sets of: 15 Seconds KB Swings 15 Seconds Burpees 15 Seconds Row *2 Minutes […]

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Monday 04.21.14

Fitness A. 3 Sets of: 10-12 DB Goblet Squats 5-10 Strict Pull Ups *2 Minutes Rest B/W Sets B. 3 Sets of: 8 DB Bulgarian Split Squats 8 Lateral Band Walks per Side 5-10 Strict Chin Ups *2 Minutes Rest B/W Sets C. 100-200 JRS 3 Rounds of: 15-25 Slam Balls 20-30 Ab Mat Sit […]

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Saturday 04.19.14

Fitness A. 4 Sets of: 5-8 Bench Presses 10-15 Hanging Knee Raises *2-3 Minutes B/W Sets B. 4 Sets of: 8-10 Close Hand Box Push Ups 10-15 Supinated Ring Rows *1 Minute Rest B/W Sets C. Tabata Row (must stay strapped in on rower) Performance A. 7 Sets of: 3 Bench Presses Max Hold or […]

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Friday 04.18.14

Fitness & Performance A. 40 Minute AMRAP: 6 Deadlifts 6 Bent-Over Rows 6 Power Cleans 6 Push Press 6 Back Squat 1 Lap around parking lot Performance: go up by 10lbs each set; after 20lbs increase drop 1 rep (75/45) Fitness: increase weight as you feel comfortable

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Thursday 04.17.14

Fitness A. 4 Sets of: 8 RDL 8 Neutral Grip DB Presses 10-15 Band Pulls *2-3 Minutes Rest B/W Sets B. 3 Sets of: 10 Laying Hip Raises 3 Wall Walks 5-10 Strict Pull Ups *1 Minute Rest B/W Sets C. 7 Rounds of: 15 Seconds Airdyne 45 Seconds  Off Performance A. 5 Sets of: […]

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Wednesday 04.16.14

Fitness A. 4 or 5 Sets of: 400M Row 15 Burpees 10 per Arm DB G2OH (Alt arms each rep) 20 Ab Mat Sit Ups *4 Minutes Rest B/W Sets Performance A. E2MOM for 20 Minutes: 2 Power Snatch + 4 Power Cleans + 6 Box Jumps (165/115 135/95 115/75) B. 1K Recovery Row (Easy […]

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