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Workout of the Day: Thursday, 9.5.13

WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball Shoulders, 3 minutes. Lat Stretch, 1 minute on each side. Deep Squat to Long Sit – 8x (use a band or bar where needed). (see this video for what the deep squat to long sit is). Hand Balancing, Handstand Walking, or Accurate Kick-ups, practice for 3 minutes. […]

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Workout of the Day, 4.8.13

Just a little note: I, Erin, am away for this week until next Monday on vacation (whew!) The schedule is still full of all kinds of options and our new schedule, complete with over 100 class options per week, officially begins next Monday, 4.5.13 – until then, the WOD will be posted early, and if […]

Monday, 3/12/12

IT’S PEAK WEEK! If you get a PR this week – LET YOUR COACH KNOW so we can mark it on the board! ELEMENTS: None – we have the next few weeks off due to the move! SPECIALIZED SESSIONS: Mobility with Tim at 730pm. GAMES: None! Mobilize thyself so WHATEVER comes at us on Wednesday […]

Thursday, 1/19/12

Comfort Noodles. A Gut Check for Many Ailments (a re-post from Facebook). Crockpot Carnitas (SLOW COOKER AWESOMENESS) Look at your goals. Look at your behavior. Does your behavior match your goals? – Dan John SELF-MYOFASCIAL RELEASE: Foam Roll T-Spine, 2 minutes. Lax Ball, 5 minutes. MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead […]

What’s the plan now that the total is 2 weeks away?

Everything works, but only for so long.  - Dan John [youtube=http://www.youtube.com/watch?v=Tn1NUoLi0Hg&feature=related]   Believe it or not, the programming we do is almost never random.  CrossFit is about measurable results and some of the most important results we can create in our members are raw increases in strength.  This increase in strength has the best transfer […]

Wednesday, 10/5/11

A review of the Tabata Protocol from RossTraining.com – why do we do Tabata? Read here to find out! An overview of the Overhead Squat, by Dan John. Post-training stuffed Squash, from Performance Menu – looking for something to do with acorn squash??? A man who dares to waste one hour of time has not […]

Saturday, 10/1/11

Please remember there is no Intro to Olympic Lifting Class tomorrow! This is the first day of the 30-day Challenge!  To all of you that are feeling pretty challenged… remember, nothing worth doing was every easy – and to get what you have never had, you must do what you have never done. Look at […]

Friday, 1/7/10

Weighted Single Leg Squats, 5×5 AMRAP in 10 minutes of: 25 Double Unders 5 L-pull-ups Look at your goals.  Look at your behavior.  Does your behavior match your goals? – Dan John A hypothetical question perhaps, but what do you folks think? Post thoughts to comments. Space update: Mats look great and the plumbers are […]