HYBRID/ADVANCED OLY, with Jim, 530-730pm and 730-930pm. The 530pm class stays to watch Jackie’s last pull-up of her first ever rx’d “Fran” – what makes us better at kipping pull-ups? DEFINITELY strict pull-ups. Here’s a little bit of “Fran” history from CrossFit HQ: WORKOUT OF THE DAY: MOVEMENT PREP: Lax Ball and/or Foam Roll as [...]
INTRO to OLY, with Chris, 9am. HYBRID/ADVANCED OLY, with Chris, 10-12pm, and Chris, 2-4pm. SQUATTING ONLY, with Tim and Cassie, 10-11am. CROGA, with Tim, at 11am. SQUATTING ONLY, with Cassie, at 11am. CONDITIONING ONLY, with Tim and Cassie, at 12pm. OPEN WOD Repeats or First-timers on the Competitive Team, with Tim, 1-3pm. Coach Jim and [...]
INTRO to OLY, with Jim, 6am, with Danny, at 430pm. HYBRID/ADVANCED OLY, with Jim, 7-9am, with Cassie, 530-730pm. GYMNASTICS, with Danny, at 530pm and 630pm (handstand everything!) ROWING, with Greg at 630pm. FOUNDATIONS, with Greg at 730pm. Below left, Joco (not his real name) and right, Mr. Hand (sort of his real name) – two [...]
Rachel, watches the clock mid-Fran on Monday. Good thing we found out how you guys feel about “Fran”… cause she’s basically back again TOMORROW, and WITH Chest-to-Bar Pull-ups. Everything you need to know about the standards for 13.5 – the FINAL workout of the Open! WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll and [...]
INTRO to OLY, with 430pm, 530pm, and 630pm. Gymnastics with Coach Danny yesterday, doing burpees into forward rolls. WORKOUT OF THE DAY: MOVEMENT PREP: 10 reps of each: Cat Camel, Wrist Stretches (10 pulses in each direction), Adductor Mobs (5 per side), Glute Bridges, Leg Swings, Hip Swings, Hollow Rock, Superman Rock. ACTIVATION: Handstand Hold, [...]
ROWING, with Greg, at 630pm. FOUNDATIONS (dumbbell thruster review and front squats), with Greg, at 730pm. HYBRID/ADVANCED with Jim, 330-530pm, 530-730pm, and 730-930pm. Below, Fasolino. Up top, his postural progress from weeks of careful attention to his shoulders in “Shoulder Love” class and Croga. We’ve got something in the works for our “corrective exercise” genre [...]
GYMNASTICS with Sammy, at 8am, and 730pm. – The morning is FULL! Whoa! INTRO TO OLY, with Sammy, 12pm, 430pm, 530pm, 630pm. CROGA, with Tim, 530pm. SHOULDER LOVE, with Erin, 530pm. STRONGMAN, with Tim, 630pm. SQUATTING ONLY, with Tim, 730pm. More then 140 people completed the Workout of the Day on Tuesday (WHAT?!) and one [...]
ADVANCED OLY with Erin, 10-12pm. STRONGMAN with Tim, 10-11am. CROGA with Tim, 11-12pm. The “GIRLS” SESSION, with Tim, 12-1pm. ONE HOUR OLY with Erin, 12-1pm. SQUATTING ONLY with Erin, 1-2pm. HYBRID/ADVANCED OLY with Erin, 2-4pm. STRONGMAN with Tim, at 10am. MOVEMENT PREP: Coach’s Choice, 10 minutes. STRENGTH: Single Arm Press, up to a peak of [...]
