Author page: thorbeckes

Thursday, May 19th

Box Brief: There will not be a 4pm Open Gym or 5pm class Thursday evenings for the rest of summer. There will now be a noon class on Thursdays starting today. If you have trained Monday-Wednesday, take today as a rest day. Performance and...

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Wednesday, May 18th

Formula for Mental Toughness Written by Michele Vieux In my opinion, CrossFit requires strength, speed, stamina, and a great deal of mental toughness. What good is being as strong as an ox or as fast as Flo Jo if you can’t push through tough and...

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Tuesday, May 17th

Aerobic work and % efforts You have all seen the workouts that give a specific effort for what your physical exertion rate should feel like. For example:   Perform 3 rounds for times at 85, 95 and 100% effort. How do you know when your going 85%...

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Monday, May 16th

The gym will be closed Saturday, May 27th. Classes will be normal on Monday, May 28th How To Do Better Wall Balls -Movement RVA Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Front...

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Saturday, May 14th

Training on an Empty Stomach Written by Calvin Sun I am often asked if it is alright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such...

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Friday, May 13th

How Does Cortisol Affect Weight Loss? -Iron Prescription Performance is in red, Competition is in blue, Links are in green, Accessory Work is in orange A1) 3 sets of: Box Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps (Add 5-10 lbs from last...

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Thursday, May 12th

Performance and Competition are in red A) 3 sets of: 30-60 second Hand Stand Hold (try to get fee off wall) 7-12 Toes To Bar B) On the minute, for 7 minutes: Hang Power Clean x 3 reps C)  Partner Workout, alternating whole rounds 12 min AMRAP: 15...

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Wednesday, May 11th

5 Pieces of Advice for the CrossFit Beginner -Fitness HQ Dips: The Upper Body Squat – T-Nation Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 2 1/2 minutes, for 5 sets: Tempo Close...

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