Jul 31, 2013
Strength:
1a) 3×5 Romanian Deadlift AHAP with perfect form
1b) 3×8 Weighted Pull Ups
Conditioning:
For total repetitions:
2:00 Max Effort (ME) Double Unders
-then (no rest)-
3:00 ME Wall Balls (20/14, attempt as many as possible unbroken, do NOT game plan)
-2:00 rest-
3:00 ME Kettlebell Swings (53/35, attempt as many as possible unbroken, do NOT gameplan)
-then (no rest)-
2:00 ME Double Unders
Fitness is a lifestyle, a series of choices and habits that build on each other to create a net positive effect. See how much 8 weeks of dedicated practice can strengthen your fitness lifestyle in the Whole Life Challenge! Registration is open now, and we’ll have a gym kick off event on Saturday, September 7th.
Jul 30, 2013
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Stuck in a food rut? Trying to make some dietary changes? Check out the Eats blog for some strategies and tasty recipes!
Jul 29, 2013
Strength:
15 minutes skill/technique work on split jerk
Conditioning:
3 rounds for time of:
- 7 Strict Presses (115/65)
- 14 Hang Power Cleans (115/65)
- 21 Lateral Burpees over bar
Pop-up entertainment center for the Games this weekend!
Jul 28, 2013
Mobilize: Prepare for back squat
Strength:
15 minutes to work up to a one repetition maximum on back squat
Conditioning:
Row 750m
-then-
22-16-10:
- Ring Dips
- Dumbbell Lunges (1/2 bodyweight)
Great work by everyone who came out to Bring A Friend day on Saturday!
Jul 26, 2013
This is our last Bring a Friend Day until the fall! Bring a friend (or two) and come join in the fun at 10 a.m. Make sure to swing by the gym this afternoon for our CrossFit Games Watching Party – we’ll have a grill and some beers, so bring some meat and a chair (if desired) and come by to hang out.
Skill:
Kettlebell Swing
Conditioning:
20 minutes to complete:
Working with a partner, “I go, you go Helen”
3 rounds:
- 400m run
- 21 Kettlebell Swings (53/35)
- 12 Pull Ups
Partners complete the 400m runs together, and then alternate on the KB swings and pull ups.
-then-
As many burpees as possible, only one partner working at a time.
Score = 1 point for each repetition in Helen (198 possible) and 1 point for each burpee
