Monthly Archives: Dec 2016

Saturday, December 30th

3 Fool Proof Ways To Start Getting Stronger Today -BarBend Performance is in red, Competition is in blue, Links are in green A) Three sets of: Romanian Deadlift x 6-8 reps  Rest 60 seconds Single-Leg Hip Bridge x 10-12 reps each side  Rest 60...

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Friday, December 30th

Performance is in red, Competition is in blue A1) 3 sets of: Front Rack Step Up x 8-12 reps each leg rest 60 seconds A2) 4 sets of: Strict Chin Up x 2-4 reps rest 60 seconds *Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3...

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Thursday, December 29th

These Are Essential Movements- CrossFit Performance and Competition are in red, Links are in green A) On the minute, for 20 minutes: Even: Deadlift x 5 reps @ 60% Odd: Deficit Pushups  x 10 reps (Hands on 25lb plates for men and 10 lb plates for...

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Wednesday, December 28th

This cycle leads us into the CrossFit Open, which starts February 13th! We’ll see some days with multiple AMRAPs, where the goal is pacing and consistent scoring, a unilateral leg-training day, and of course we’ll revisit some Open WODs from...

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Tuesday, December 27th

Savings, Longevity and the Year in Fitness -NY Times Performance and Competition are in red, Links are in green Complete all 4 workouts at 80-85% effort. The “Buy In” is only completed ONE time at the beginning of each workout. Start...

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Monday, December 26th

No 5am or 6am classes. All other classes are running on normal schedule.  Fix Your Squat: Sliders -Naturally Stronger Performance is in red, Competition is in blue,  Accessory Work is in orange, Links are in green A) 2 sets of: Back Squat x 10...

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Saturday, December 24th

Dan Bailey does “Grace” in 1:01-Crossfit Performance is in red, Competition is in blue, Links are in green A) 15 minutes to Snatch B) 15 minutes to Clean and Jerk With a running clock: A) “Isabel” 30 Snatches for time...

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Friday, December 23rd

Performance is in red, Competition is in blue 12 Days Of Christmas  Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round. Ex. On the 1st day of Christmas, my...

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