NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Tuesday – 2/12/2019

The Workout for Tuesday is: WARM-UP (Primer) 4 x 20 sec ON / 10 sec OFF -Machine -Wall Balls (Mobility) Barbell Lat Smash x 60 sec /side PVC Lat Opener x 30 sec /side (Specific) Split Jerk Technique STRENGTH Split Jerk 5 x 2 *Hit a heavy double for the day METCON 6 Rounds 2 […]

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Monday – 2/11/2019

The Workout for Monday is: WARM-UP (Primer) Machine Flux: 3 Minute Row -50 sec @ RPE 5/10 -10 sec @ RPE 8/10 -40 sec @ RPE 5/10 -20 sec @ RPE 8/10 -30 sec @ RPE 5/10 -30 sec @ RPE 8/10 (Mobility) PNF Banded Lat Stretch 5 x 5 /side (Specific) 2 Sets -7 […]

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Saturday – 2/9/2019

The Workout for Saturday is: WARM-UP (Primer) 4 Minute Machine @ mod pace (Mobility) 60 sec Banded Lat Stretch /side 60 sec Elbow in Band PNF Stretch (Specific) Barbell Warm-Up PARTNER WORKOUT 5 Rounds for Time -20 Synchro Burpees OTB -14 Cal Row for Each Partner -10 Thrusters (185/125)(Rx+ 225/155) -8 Shoulder-to-Overhead EXTRA CREDIT [Weightlifting] […]

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Friday – 2/8/2019

The Workout for Friday is: WARM-UP (Primer) 3 Sets -30 sec Row -30 sec Burpees (Mobility/Specific) 5/5/5 Multi Directional Band Pull-Aparts 2 Wall Walks 7 Single Arm Ring Rows GYMNASTICS EMOM x 10 Odd – 5 to 8 Strict Push-Ups or HSPU Even – 3 to 6 Strict Chin-Ups or Ring MU METCON AMRAP x […]

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Rest vs Restore

I talk a lot to my athletes about the importance of making rest and recovery a part of their CrossFit routine. Many know that I am a big believer of simply listening to your body and have found that the 3 days ON / 1 Day OFF / 2 days ON / 1 Day OFF […]

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