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Why we don’t do “CrossFit” every day?

So much confusion around the term CrossFit these days, isn’t there?  People often show up at our door telling us they’re looking for “CrossFit.” Next, I usually ask them what they think CrossFit is. When I ask that, the same thing always happen: A head-scratching…

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SATURDAY 180331

Warm-up: Individual… Row or Bike Crossover Symmetry LAX to pecs and traps Group… 200m Jog 15 Waiter Bows 20 Arm Circles 5 Burpee Pull ups Spiderman Crawl Down Butt Kickers Back Review Movements and Warm up to load   Fitness and Performance: In teams of two,…

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FRIDAY 180330

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 200m Jog 10 Dislocates 10 Leg Swings Samson Lunges down Butt Kicker Back 10 Yoga Push ups 10 Squats Review the Turkish Getup   Strength and Skill: Every 3 minutes, 2 Turkish Getups per…

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5 Habits that are Hurting your Diet Decisions

Food can be stressful, especially if you’re trying to make body composition changes. Sometimes, though, there are things we’re doing that we don’t even realize we’re doing that is causing us to eat more, and less healthy, than we think we are.  Such as… 5….

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THURSDAY 180329

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Leg Swings Group… High Knees Down Butt Kickers back Bunny Hops Down Broad Jumps Back 15 Waiter Bows 10 Squats Bear Crawl Down Samson Lunges Back Review the Power Clean   Strength and Skill: Every 2 minutes,…

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WEDNESDAY 180328

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Banded Good Mornings Group…. 200m Jog 10 Dislocates 10 Leg Swings 10 Good Mornings 10 Yoga Push Ups Butt Kickers Down Bunny Hops back Banded Partner runs (down and back 3x) Review workout and setup   Fitness:…

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TUESDAY 180327

Warm-up: Individual… Row or Bike Box Top Pigeon Stretch 10 Leg Swings Group… 200m Jog High Knees Down Butt Kickers Back Spiderman Crawls Down Duck walks Back 10 Wall Squats slow 10 Hollow Rocks Review the back squat setup   Strength and Skill: Every 2…

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MONDAY 180326

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Dislocates Group… LAX to Pec and Traps Banded Lats Bear Crawl Down Crab Walk Back 10 Yoga Push ups 10 Scorpions Review Bench Press positions then build to a working set   Strength and Skill: Every 3…

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SATURDAY 180324

Warm-up: Individual… Row or Bike Crossover Symmetry 10 Hollow Rocks Group… 200m Jog Samson Lunges Down Butt Kickers Back 5 Burpee Pullups Ostrich Walks down High Knees Back 10 Waiter Bows 8 Yoga Push ups Review the movements   Fitness: Partner AMRAP 25: 8 Alternating…

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FRIDAY 180323

Warm-up: Individual… Row or Bike Crossover Symmetry Banded Lats Group…. 200m Jog 15 Leg Swings 10 Good Mornings 10 Dislocates 10 PVC OH Squats Bear Crawl Down Zombie Walks Back Pigeon Stretch 5 Burpees Review workout and setup….   Fitness: Complete as many reps as…

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