Archive for April, 2017

Technique and Strength Monday

Sunday, April 30th, 2017

posted a day early to excited literally everyone in the gym about coming to train Workout for Monday May 1st: Snatch for best double Yeah a set of two, not automatically touch and go, but maybe. What this really means is that we’ll drill this movement, and train it so that we’re fitter. If there’s […]

Saturday’s Team Travail

Friday, April 28th, 2017

posted a day early for a change Workout for Saturday April 29th: Groups of Three Max Rounds in 20 Minutes of: 10 Handstand Push-ups 20 KB Swings 53/36 Sled Down and Back

Fridays Firefighter farewell fitness foray

Thursday, April 27th, 2017

posted a day early to congratulate Brent on his 40 years as a Firefighter, let’s have fun with this little ditty Workout for Friday April 28th: Warm-up: Row 1000m 3 Rounds of: 50 Banded Goodmornings 10 Banded Pass-throughs Med Ball Clean Practice Overhead Squat Practice *Apply Knee Sleeves Liberally throughout warm-up* Workout: 3 Rounds for […]

Thursdays Workout for Completeness Sake

Thursday, April 27th, 2017

Yes yes yes, we did Front Squat for Max Triple today. There I said it

Wednesday’s Wild Wonderful Workout

Tuesday, April 25th, 2017

posted a day early for you to check yourself before you riggity wreck yourself Workout for Wednesday April 26th: “Annie” 50/40/30/20/10 Double Unders Ab-Mat Sit-ups For Time

Tuesdays Totally Tubular Training

Monday, April 24th, 2017

posted a day early because you should be jacked up for this Workout for Tuesday April 25th: “Grace” 30 Clean and Jerks 135/95 For Time

Monday’s Day of Remembrance

Sunday, April 23rd, 2017

posted a day early because it’s a big deal The internationally recognized date for Holocaust Remembrance Day corresponds to the 27th day of Nisan on the Hebrew calendar. It marks the anniversary of the Warsaw Ghetto Uprising. In Hebrew, Holocaust Remembrance Day is called Yom Hashoah. When the actual date of Yom Hashoah falls on […]

Saturday’s Superior Strengthening Session

Friday, April 21st, 2017

posted a day early because it’ll help the squad mobilize Workout for Saturday April 22nd: Do these as a couplet, trade rounds with your buddy but go for your max on this: Back Squat x5 Jerk from the Back Rack x1 There will naturally be a limit either in the squat, or in the Jerk. […]

Friday’s Mental Toughness Training

Thursday, April 20th, 2017

posted a day early because it’ll help you when you try to go be a Navy SEAL Workout for Friday April 21st: As a team work through each piece in order, together 400m Run for Time Once everyone is back, do 4 rounds of Tabata Sit-ups Once completed and scored, do a max time handstand […]

Hero Thursday!

Wednesday, April 19th, 2017

posted a day early to get you jacked Workout for Thursday April 20th: **”J.T.” ** 21-15-9 reps of: Handstand push-ups Ring dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. [originally posted on Crossfit.com May, 2006] “My husband was a […]