Week Of June 24-30

Sunday, June 24, 2018 7 AM Mindful Lifting, Stevie Wonder, Songs in the Key of Life 8 AM CF Class, “Dori” Monday, June 25, 2018 Warmup (10 min): EMOM 7 7 KB Swings, 7 air squats, 7 frog pumps Skill/Demo (5 min): Pause Squats Strength (20 min): Pause Squats...

Week of June 17-23

Sunday, June 17, 2018 7 AM Mindful Lifting, Bruce Springsteen The River 8 AM CrossFit Class, Woodshed 300 Monday, June 18, 2018 Warmup (10 min): Dynamic with some nice pauses near the AC Strength/Max Effort (30 min): Sumo Deadlift *Use heavy double # to base % off...

The White Dog

Like many of you I’m sure, I sometimes experience mornings as a blur.  Several things to get done, multiple voices clamoring for attention, and not quite enough time.  It’s not unusual for me to lose track of where I got started and feel a bit out of...

You Can Handle It

This afternoon I sat outside with my older son.  He ate potato chips while I tried to think of the right things to say.  He’s been bummed out about something at school and in my infinite wisdom I had decided that he just needed a better plan. As I scripted the...

Week of March 25-31

Sunday, March 25, 2018 7 AM Mindful Lifting, Afghan Whigs, Debonair 8 AM Conditioning 18.5 Monday, March 26, 2018 Warmup (10 min): 21-15-9 KB Swings, Fire Hydrants/Side Strength/Power (30 min): Squat/Clean Options 1) Squat 50, 60, 70% x 5, 80% x 3, 90% x 1-3 *Level 1...

Week of March 18-24

Sunday, March 18, 2018 7 AM Mindful Lifting, The Replacements, Let It Be 8 AM Conditioning, Woodshed Open 18.4 Monday, March 19, 2018 Warmup (10 min): 12-9-6 PVC Overhead Squats (Shoulder-Friendly Sub: Air Squats), 1 second pause at bottom Fire Hydrants (12 reps/side,...