Week of Sept 30-Oct 5

Monday, Sept 30 Warmup & Prehab: Banded Walks, Fire Hydrants, Extra Calf & Achilles Stretch Work: Prowler, 8-10 forty-yard pushes (190/100/50) Between: Extra Workout 1–Empty Bar complex @ 12 reps Extra Workout 2–3 rounds of 10 pushup, squat,...

Week of Sept 23-28th

Monday, Sept 23 Warmup & Plyo/Prehab: 15 med ball throws from bottom of lunge; pick 2 of 4 for 3×15–Banded Walks, Lunges, Goat Bag, Fire Hydrants Squat: 40, 50, 65, 75 x 5, 85 x 3, 95 x 1+, Training Max x 1+ or 75 x Max reps Between Sets: KB Swings,...

Making Conditioning Work For You–Part 2

Alright, so you read the first part of this here series last week.  If not, go ahead–we’ll wait. So before we go any further, one step back into that first post.  What if you aren’t sure whether you want to train as a CrossFit competitor? ...

Week of Sept 16-21

Monday, Sept 16 Warmup & Prehab: Med Ball Tosses (15 rotational) & 2 of 4 for 3×15 (Pullaparts, Face Pulls, BB Rows, Bat Wings) Strength: Bench Press–40, 55% x 5, 70, 80% x 3, 90% x 3+ Then Training Max for Max Reps or 70% for Max Reps...

Making Conditioning Work For You–Part One

Fair or unfair, founded or unfounded, most folks expect brutality, sweat, and maybe a little vomit from their CrossFit gyms.  We know this because we hear this on the regular from prospective members, and we know this because we occasionally have to talk down...