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Friday, November 29th

Main – WOD Happy Black Friday!! Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsRx = Hand Release Push-Ups 75/55 Rx+

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What is CrossFit

  CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and

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Wednesday, November 27th

Main – WOD No WOD tomorrow, happy turkey day!! L-Sit (No Measure) 15 minutes to accumulate 2 minutes of L-Sit holds 800m Run (Time) Max

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Tuesday, November 26th

Main – WOD Front Squat 20 Minutes to establish 3-RM Front Squat (or heavy set of 3 for new athletes) Tickle Me Sumo (AMRAP –

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Monday, November 25th

Main – WOD HSPU and Dips (No Measure) 15 minutes to work on HSPU and Dip movement standards and progressions/drills. Weighted Pistols 15 Minutes to

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Friday, November 22nd

Main – WOD Weighted Step-Ups Barbell in high bar back squat position15 Minutes to find 10-RM weighted step ups. Each step cycle counts as 1

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Thursday, November 21st

Main – WOD Ring Rows (No Measure) 6 sets of 10 second holds: Bottom of ring dip Top of the ring dip You may use

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Warming up Heavy

The pyramid system is one of the most popular training methods used by athletes, fitness enthusiasts and those who want to build muscle and get

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POPULAR POSTS

You Can’t Get Abs

From doing one sit-up. You have to get reps in. Over many months. Possibly years. And if you want to really see them, you’ll start

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