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
3 rounds: 100ft walking lunge50 air squats25 back extensions Back Extensions. Today we’re doing back extensions – in the workout! Back extensions are another exercise you can employ on the GHD during your weekly work before and after class. It’s more slow and controlled compared to the other movements done on the GHD. We’ll walk...Read More
IF YOU OWN A WRIST WATCH – PLEASE WEAR IT TO THE SHOP TODAY! Ten rounds: 100m sprint, rest 90 seconds Happy Hump Day! The past week has been less than what spring is all about. Need a good laugh to get you over the past snowy week or to get you through today’s 10...Read More
Front squat 5-5-5-5-5 Take 15 minutes to find a heavy set of 5. Then, 5×5 front squat across. Accidents Happen You may walk into the shop today and see that things look out of place. Yesterday we had a large flood. Luckily, we live in a dry state and Eric is really good with a...Read More
