Labor Day Schedule: 8:00am Class 9:15am Class On Monday, we will be participating in a memorial workout “Hot Shots 19,” honoring the Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Open gym updates: Starting tomorrow, open gym will run...Read More
Making a better front rack. Shoulders & upper back stability. ……………………………… WORKOUT Of the DAY: Strength: Squat Clean + Jerk @ 85% of 1RM: OTMEM x10 WOD: [ Rocky ] 5 FS (185/135) 10 Dips 5 Rds (15 min cap) Buy-Out: Prowler Push: Max load for 50′ out 50′ back. Goal is to move the...Read More
Double unders are a skill that takes practice to learn. Here are a few tips to focus on during practice. Member Testimonial: “I am a 62 year old woman with RA and Fibromyalgia who joined Cross Fit EXP five weeks ago. I do not have a history of doing any exercise on a regular basis,...Read More
“The mind is weaker than the body; so just imagine what the body could do with the right mindset. Fears and self-doubt can stop an athlete in his or her tracks long before the body quits. Mental fitness is absolutely key to performance, and without it there can be no true optimal performance of any...Read More
Beginners Snatch Clinic w/ Jackson September 8th 10am. Click here for more information & to register! ……………………………… WORKOUT Of the DAY: Strength: Snatch Complex: Snatch DL to knees + Snatch pull to hips+ Snatch OTMEM x10 WOD: [ Linear Tabata ] 20 sec on: 10 sec off 8 Rounds Pull Ups Push Ups Air Squats...Read More
Beginners Snatch Clinic w/ Jackson September 8th 10am. Click here for more information & to register! ……………………………… WORKOUT Of the DAY: Strength: N/A WOD: [ OPEN GYM ] Open Gym 8:30-10:30. Make up a WOD from the week or work on refining skills. Buy-Out: N/A Competitor’s Notes: Rest Day. Post scores to comment box below....Read More
SIGN UP FOR THE SNATCH CLINIC HERE!! Limited Spaces! ……………………………… WORKOUT Of the DAY: Strength: Hang Squat Clean + Squat Clean: OTM x10 mins WOD: [ Flection ] 9 min AMRAP: 4 Burpees 8 DL (185/135) 12 Sit Ups Buy-Out: 4×25 Hollow Rocks Competitor’s Notes: Follow Class. Team training tomorrow @ 10:30am. Post scores to...Read More
A great, simple video on learning the Snatch Balance. A long one but worth the 10 minutes to watch. We will be seeing this Snatch Balance drill often over the next 6 weeks, it is a great skill transfer exercise to learn how to apply speed dropping under the bar during the snatch. This Saturday...Read More
Reminder: Matt’s final session of the 3 part nutrition series is tonight at 7:30pm. Today’s talk with be on fueling for performance. Sign up HERE. ……………………………… WORKOUT Of the DAY: Strength: N/A WOD: [ More Cow Bell ] With a partner complete: 150m Row 15 KBS (53/35) 10 Rounds (20 min cap) Buy-Out: Mobility. Competitor’s...Read More
Congratulations to Lorie who complete the Timberman 1/2 Ironman this past weekend. 1.2 mile swim, 56 mile bike, 13.1 mile run! ……………………………… WORKOUT Of the DAY: Strength: N/A WOD: [ Gymnastics 2 min Tests ] 2 min Max Pull Ups L1= Max Beat Kicks L2=Max Pull ups with 1 Band L3= Max BW Pull Ups...Read More
