“Jackie”1000 meter row45/35 pound Thruster, 50 reps30 pull-ups Skill Work Expansion Since January, we have done handstand push-up skill work in a structured programmed capacity one day per week at the shop. Beginning this week and progressing over the next few weeks, we will expand the skill work to include the following skills one day...Read More
In teams of four, complete as many rounds as possible in 20 minutes of:10 Plate ground to overhead 45 lb./25 lb.15 Hand-release pushups20 Air squats400 meter plate run with 45/25 lb. plate Spring Social! See you at the park today at 9:30 for one of the most fun team workouts we know! Then, head on...Read More
Take 20 minutes, after warm-up, to establish a new 1 rep max backsquat. No set # of attempts in 20 minutes BUT it is a hard 20 minute cut-off. Back Extension Part 2 Yesterday we detailed the back extension. Today we add a video. Be sure to read through the information from yesterday’s post...Read More
21-15-9 reps for time: wallball (20/14)burpeetoes to bar Whip My Hair Need a good laugh? Check out Jimmy Fallon and Bruce Springsteen’s rendition of Willow Smith’s Whip My Hair. Feel free to whip your hair back and forth during today’s workout!Read More
Row 500 meters 5 strict press5 push press5 push jerk (135/95) Not “any way overhead”, must complete lift specified for rep to count. Spring Social is Sunday, May 5th! The Spring Social is Sunday, May 5th as part of this month’s Park Workout Weekend. Every month from April through October we get out of the...Read More
15-12-9 reps for time: 135 pound barbell thrusters 45 pound weighted pull-ups Farewell to a Dear Friend and Coach As many of you have caught word of over the past few weeks, our very own coach Tracie Holcomb is leaving us on May 10th. Off to take on an exciting new adventure, she and her...Read More
“Nancy”5 rounds for time of:400 meter run15 Overhead squats (95 lbs/65) A Classic Benchmark. Nancy is a classic benchmark workout. The goal of benchmark workouts is to bring measurable, observable, and repeatable results to the CrossFit program. With a constantly varied program it’s easy to see why the black box concept of CrossFit could leave...Read More
