Saturday 4/28/18

Saturday 4/28/18

Warmup Speed Ladder Hip Mobility 10 Downdog Push-ups Skill Rowing Ergometer practice: Leg drive, pull, return Getting on and off the machine quickly Conditioning “Wavecore Massive” Class will be split into 2 teams. Start with one member from both teams at...
Friday 4/27/18

Friday 4/27/18

Level 1/2 Test – Monday, May 7th at 7 pm. Be sure to get registered in advance. Warmup Run to Sessions 2x Hip Mobility 10 Downdog Pushups Lift 25 Minutes Work up to a THREE REP MAX “Reset” Deadlift. You must release the bar on the floor, re-grip, and...
Thursday 4/26/18

Thursday 4/26/18

Warmup Jump Rope 3 Minutes Hip Mobility 10 Downdog Pushups Lift 30 Minutes Levels 2-4 will all run through the Clean Progression together as a group and then continue on their own for the lifts. Levels 0/1 will go right to the Kettlebell circuit after the warmup....
Wednesday 4/25/18

Wednesday 4/25/18

Warmup Jump Rope 3 Minutes Hip Mobility 10 Downdog Pushups Lift 30 Minutes Levels 2-4 will all run through the Snatch Progression together as a group and then continue on their own for the lifts. Levels 0/1 will go right to the Kettlebell circuit after the warmup....
Tuesday 4/24/18

Tuesday 4/24/18

LEVELED UP – Congratulations to Billy Miles crushing his level 3 test this weekend….almost coming in with a flawless 10/10performance missing the run wallball workout by 2, count em TWO, reps. Level 1/2 Test – Next testing opportunity is Monday, May...
Monday 4/23/18

Monday 4/23/18

I hope everyone enjoyed the last 4 weeks of training–after the Open, I’ve found that it’s good to back off from some of the more CrossFitty movements (e.g., handstand push-ups, muscle-ups, barbell snatches, etc.) in the regular programming. We are...
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