Complete as many rounds as possible in 20 minutes of: 5 clean and jerks (185/135) 10 toes-to-bars Rest 30 seconds Recognize those faces? Grab a cup of coffee this morning and learn how the workout “Nicole” got it’s name, the evolution of the CrossFit Level 1, Level 2 and the new Certified CrossFit Level-3 Trainer (CF-L3) programs, as well as the forthcoming Level 4. Did you know that your gym has 5 CF-L3 Trainers?!Read more

Complete as many reps as possible in 10 minutes of: Muscle-ups Come in today and get a full hour of practice learning new drills and skills to conquer the muscle-up. Already have a muscle-up? Great, lets work on linking them efficiently and getting the most work accomplished in 10 minutes. Happy Friday!Read more

42 cal row 21 jerks (95/65) 30 cal row 15 jerks (115/80) 18 cal row 9 jerks (135/95) Notice both athletes are in a slightly closed shoulder angle. If they were passively hanging from the bar their shoulders would be directly under the bar, but they’re engaged through their shoulders which places the shoulder slightly behind the bar, as in a kip. Lack of engagement through the shoulders is one of the largest faults for not being able to link multiple reps, so check it out on yourself and see if you can get more!Read more

For time: 50 wall-ball shots 50 deadlifts, 185-lb. 50 handstand push-ups Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.  Read more

Overhead squat 5-5-5 reps Snatch balance 3-3-3 reps Hang squat snatch 1-1-1 reps In past blog posts we’ve talked about how our bodies are all about efficiency and how essentially, if there is something you don’t use, your body will get rid of it. Kate Galliett addresses this in her ebook “The Movement Manifesto”. She simplifies the process down to the phrase “signal, response”, and states that for every signal your body receives, it gives a response. Signals can be from an internal stimulus, like you thinking to pull your shoulders back, or an external stimulus, like a heavy barbell in your hands. Every single moment of your life you’ve been feeding your body signals and it has been responding to those signals. Some signals are small, nearly unconscious to us, like reaching our head forward as we look at our iPhone. Hours, days, weeks and years of this same...Read more