WOD: ‘Diane’. 21-15-9 reps for time: (12 min. cap) goal is sub 8! Deadlift (155,225) *scale to ~55-60% of 1 rm., Handstand pushup * show all options for HSPU- pushup/box/wall- no more than 2 abmats *Deadlifts should be unbroken or close to unbroken, no more than 2 sets. *HSPU should be scaled accordingly to finish […]
The 4th cycle of 2015 will be geared towards traditional CrossFit- General Physical Preparedness. We will follow a 5 on-2 off schedule, with team workouts on Saturdays for fun days and a complete rest day on Sundays. The template encourages new skill development, generates unique stressors, crosses modes, incorporates quality movements, and hits all three
WOD: Use Data from last week. “Barbara-ish” Beg: 5 rounds, each for time, with exactly 3 min rest between rounds. 5 pullups, 10 pushups, 15 situps, 25 squats Int: 5 rounds, each for time, with exactly 3 min rest between rounds. 10 pullups, 20 pushups, 30 situps, 40 squats Adv: 5 rounds, each for time,
Session 3 (Emphasis- Murph Prep): Monday April 13th- Friday May 22nd, retesting on Saturday May 23rd (Murph). De-load Mon. May 25- Friday May 29th. The 3rd cycle of 2015 will be geared towards Murph Prep. With a concentration on Muscular Endurance/repeatability/interval work with 1-2 days of strength work, 1-2 days of gymnastics skill development and
WOD: A. Power Clean & Power Jerk skill B. ‘Grace’ re-test 30 reps for time: floor-shoulder-overhead click here to see previous results
Session 2 (Emphasis- Strength/olympic skill development) Mon. Feb. 23- Friday April 3, retesting on Monday April 6. De-load Tues. April 7- Fri. April 10. This second cycle of 2015 will be geared toward olympic lifting skill development with shorter more intense conditioning workouts mixed in as well as still increasing GPP. To learn more about
WOD: A. Back Squat: After warming up: 70-75%x3 80-85%x2 90%x1 95%x1 100%+x1 B. CF Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 reps Shoulder to overhead (115, 75) 10 Deadlift (115, 75) 15 Box jumps (24″, 20′) Masters 55+ Complete as many rounds and reps as possible in
“My point to all this is that it is up to each of us to know our bodies and our minds, to know when we need more gym time and when we need less. Not all of us want to compete. Not all of us are in our 20′s or 30′s. Not all of us
This 6 weeks will be a hybrid of Invictus Fitness/Performance programming with an emphasis on heavier %, low rep strength work. Some shorter more intense workouts spread throughout and an emphasis on addressing movement deficiencies with single leg/arm, etc work for accessory. WOD: A. Back Squat x 5 reps @ 50% of 1-RM Rest 60
Thank You! We celebrated 4 years of awesome! A couple weeks ago we celebrated our 4-year anniversary! We are excited to be thriving because of the commitment, dedication, and value you have for health and wellness. In addition, our coaching staff works extremely hard to ensure our core values are upheld to maintain a respectful,
