WORKOUT OF THE DAY STRENGTH: Bench Press 5rm (Re-Test 3) WOD: (Descending) “10,9,8,7,6,5,4,3,2,1” Power Snatch Burpee L1- 95/65 L2- 75/55 L3- 55/25 or KB 14min CapRead More
WORKOUT OF THE DAY STRENGTH: Back Squat 5rm (Re-Test 1) WOD: (Get steppin!) 200m Run 15/12 Pull-ups 10 DB Step-ups x 5 Rds L1- CTBs, 50/35 20″ L2- Pull-up, 35/20, 20″ L3- 150m, Jumping, BW 20/14″ 18min CapRead More
Just a reminder that they Oly Clinic with Mike Craven is THIS Sunday 10/14 at CrossFit EXP! Mike has been molding some of the BEST lifters around. Don’t miss this chance to work with him! Mike is the Owner and Founder at Aspire Athletic Performance. He is an amazing coach and athlete in the sport...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Reverse “Jerry”) Row 2k Run 1 mile Row 2K L1- rx L2- 1750m, run 4 laps, 1750m L3- 1500m, run 3 laps, 1500m”Read More
WORKOUT OF THE DAY STRENGTH: Speed DL Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 5 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. – you can...Read More
WORKOUT OF THE DAY STRENGTH: Bench Press for Speed Build to 60-70%% of your 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 4 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. WOD:...Read More
WORKOUT OF THE DAY STRENGTH: Speed squat Build to 60-70%% of last weeks 1rm, then- 4.4.4.4,4 . -Goal is to perform these reps in under 4 seconds,be as fast and explosive as possible on the way up as you can. If you feel “slow”, lighten up the weight so that the bar moves fast. of...Read More
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Al Fresco) 1 Mile Run (5 laps) 50 Kettlebell Swings 100 Lunges 800m Run (2.5 laps) 40 Kettlebell Swings 80 Lunges 400m Run (1 lap and to the cone) 20 Kettlebell Swings 40 Lunges 35 min cap L1- 70/53 L2-53/35 L3-35/18Read More
