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Blog

Tuesday!

The Open is almost coming to a close and I’m feeling pretty good about us having a calorie row this week. Lets take today as a practice run at our calorie rowing. Remember rowing isn’t about small pulls. It’s all about the long and explosive pulls. 4 Rounds: 10 Box Jumps (24″/20″) 20 Push-Ups 30…

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Monday!

We are starting the week of with a little something to get our blood pumping! 18 Min. AMRAP: 100m Farmer’s Carry (62/35) 15 Sit-Ups (25/10) 10 Burpees

Friday!

Well that is going to be an Open workout that is bound to hurt! If you are planing on preforming it this Saturday make sure to be signed up for a time and I would recommend taking today off or coming in to do some recovery/mobility work together. Furthermore, today’s workout is a GASSER! It’s…

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Thursday!!

Other than the rower for the CrossFit Open 17.3 I believe we will get to see some of these movements. If you have yet to master your kipping hand stand push ups lets shoot for your first few today. Additionally we are viewing the CrossFit Open Announcement at 5 PM again. Come on in and…

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Wednesday!

We are conquering the Hump Day with fun chipper! My guess for this week’s open workout is the rower making an appearance. Lets work on our efficiency!   For Time: 1,000m Row 30 K-T-E 30 Wall Balls (20/16)

Tuesday!!

This one is going to get spicy! Don’t forget you do not need to squat for any ground to over head movements. I would recommend sticking to power cleans and push jerks. This way you can go straight into the front squats.   5 Rounds: 10 GHD Sit-Ups 5 Ground to Over Head (95/65) 5…

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Monday!!

We are going to hit some cardio today!! If you would like to redo your 17.2 score make sure to contact me. I’ll make sure you have somebody to judge you.   4 Rounds 40 DU’s 30 Cal. Row 20 Burpees

Friday!

We are doing a mini cardio blaster today. If you are planing on doing the Open tomorrow make sure to rest today or come in today and do mobility work.   15 Min. E3MOM [5RDS]: 300m Run 12 V-Ups

Thursday!

CrossFit Open 17.2 will be announced today at 5 PM. If you are planing on doing it this Saturday I strongly encourage you to come in and watch along side me and other of your CFSC buddies. We will game plan and come up with a plan of attack for the workout. Today’s workout is…

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Wednesday!

The start of the month brings us a ton of chances to accomplish more of our goals! We are now in full force with the Open, but still need to stay focus with our goals. The dunk truck will be back in very soon  April 23rd to be exact! Let stay on track with our…

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