Sunday October 8, 2023
REST DAY Mobility and Maintenance
Sunday October 8, 2023 Read More »
CrossFit Main Teams of 2 ‘Cindy’ AMRAP 20 min;5 pullups, 10 pushups, 15 squats*partition work anyhow between both partners, with only 1 partner working at a time Lvl6: strict pullup- unassisted, toe pushupsLvl5: kip pullup- unassisted, toe pushupsLvl4: kip pullup- assisted, toe pushup down- knee pushup upLvl3: kip pullup- assisted, knee pushupLvl2: ring row, elevated
Friday October 6, 2023 Read More »
CrossFit Main Skill: hollow/arch holdsA. alt. tabata hollow/arch on floor 20x10x8 (4 min)B. Toes-bar progressions/skillhttps://www.youtube.com/watch?v=ibEKXyq51l8 Alt. tabata :20 on x :10 off x 8 sets (8 min) Lvl6: TTBLvl5: TTeyesLvl4: TTchestLvl3: TT hipsLvl2: hanging knee raiseLvl1: straight leg situp
Thursday October 5, 2023 Read More »
CrossFit Main: E2min x 20 min: Front squat0-2: 5 front squat at 40%2-4: 4 front squat at 50%4-6: 3 front squat at 60%6-8: 2 front squat at 70%8-10: 1 front squat at 80%10-12: 1 front squat at 85%12-14: 1 front squat at 90-95%14-16: 1 front squat at 90-95%16-18: 1 front squat at 90-95%18-20: 1 front
Wednesday October 4, 2023 Read More »
CrossFit Main: AMRAP 10 min;10 alt. arm DB power snatch10 box jump overs Lvl6: DB 50/35#, 24/20” jumpLvl5: DB 40/30#, 24/20” jumpLvl4: DB 35/25#, 24/20” stepLvl3: DB 30/20#, 20/20” stepLvl2: DB 20/15#, any”Lvl1: DB 15/12#, any”
Tuesday October 3, 2023 Read More »
CrossFit Main: I go, you go:0-10 min:Run 100/200m.*partner 1 runs 100/200m, partner 2 rests, once p1 returns from run, p2 runs while partner 1 rests…1 min rest..11-21 min:Row 150-250m*partner 1 Rows/ partner 2 rests, once p1 finishes, p2 Rows while partner 1 rests…1 min rest22-32min:Bike 5-10 cals*partner 1 bikes 5-10 cals/ partner 2 rests, once
Monday October 2, 2023 Read More »
Join head coach and programmer, Shaun Tieman, for a 2 hour weightlifting (snatch) clinic! Saturday, September 30th, 10am-NoonCost: $49 This clinic is designed for ALL ability levels and will cover the full lift, breaking down positions from the top down setup. Class will also include homework for skill development to better improve positions and confidence
CrossFit Main strength E2:30MOM x 12:30 min full clean directly into: 5 jump tall box jumps 0: 5x clean @35% 5x jump tall box jumps 2:30 5x CLEAN @ 45% 5x BJ 5: 5x Clean @ 55% 5x BJ 7:30: 5x Clean
Friday August 11, 2023 Read More »
CrossFit Skill: Pullup/ CTB/ Bar muscle up A. hollow arch swing: beat swing B. kipping pullup with blocking movement C. kipping CTB with blocking D. kipping bar mu A. for quality: alt. tabata: 20 on x 10 off x 8 sets (8 min) bar muscle up (scale appropriately
Wednesday August 9, 2023 Read More »