School Year Challenge

Have had a few folks asking us about goals this week.  Like the New Year it seems, September is a time for reflection and planning. Here’s a program that is relatively simple to enact and follow.  If you feel like you are floundering a bit in your gym...

Week of September 9-15

Monday, Sept 9 Warmup and Prehab–Glute Bridges, PVC Good Mornings, PVC RDL, Banded Walks, Broken Tables Strength: Deadlift 40, 50, 65, 75% x 5, 85%x5, then Training Max for 1-3 or 65% for 8-12 Between Sets:  Light DB Pullovers & Full Pushups Conditioning:...

Our Brand of CrossFit

As the school year starts, we are enjoying a nice influx of new faces.  I’m really excited to see all of you new peeps beginning your journey here.  As I wrote to one of you last week, there is nothing nearly so magical as these first few months of training. ...

It Will Suck, You Will Rebel, Then…Assimilation

Had a great talk with one of our trainers tonight about the experience of training here as a novice.  And as we clinked teacups in an elegant toast (pinkies out), we were definitely laughing with y’all, thinking of this or that member who’s looked down at...

Week of September 3-7

Tuesday: Open plus Oly Snatch from below the knee + high hang, 7×1-1 to moderately heavy single Clean & Jerk, Push Press (Clean and Jerk weight, reset and push press), 5×1-1, 60-70% Ab Work, 50 reps Wednesday: Squat Prehab: Banded Walks, Split Squats,...