WORKOUT OF THE DAY

Wednesday, February 21st

My Body Size Does Not Determine My Ability Girls Gone Strong A) Every 3 minutes, for 18 minutes: 8 Burpee Box Jump Overs 24/20 10 Toes To Bar 12 Calorie Row The goal is unbroken reps B) 3 sets of...

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Tuesday, February 20th

How Much Is Enough? Finding Your Perfect Workout Frequency BarBend Ron Gets Fit CrossFit Journal A) 5 sets of: Push Jerk x 5 reps rest 2 minutes Work up to a tough set of 5. No Split Jerks  B) In...

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Monday, February 19th

Presidents Day schedule: No 5am. All other classes are the same.  Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) On the minute, for 10 minutes...

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Saturday, February 17th

Choose one of the following options based on skill/strength… 1) 4-5 Sets: 2-3 Strict Pullups  2-3 Stationary Bar Dips with 3 second negative  If you can’t perform a Dip, jump to support and lower...

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Friday, February 16th

A Message to Masters CrossFit Journal A) 20 Minute AMRAP  30 Thrusters 95/65 30 Box Jumps 24/20 30/21 Calorie Row 30 Toes to Bar B) 3 rounds, not for time: 10 Suitcase deadlifts – right...

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Thursday, February 15th

Science at the 2018 Olympics Scientific American A) 18 Minute AMRAP  21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups

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Wednesday, February 14th

Powerlifting Slows the Aging Process: Here’s Why BarBend A) 3 sets of: Overhead Squat x 5 reps rest 30 seconds  Starfish Hold x 20-30 seconds  rest 60 seconds  B) 3 Minute AMRAP  15/11 Calorie...

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Tuesday, February 13th

Email coachtravis16@gmail.com if you want added to the “competition” email list. The email contains...

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Monday, February 12th

Why you should register for the 2018 CrossFit Open You have all experienced CrossFit, the fitness program. Starting on February 22nd, when the first workout is announced, the road to the CrossFit...

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Saturday, February 10th

Three sets of: Back Squat x 6-8 reps  Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps  Rest 60 seconds Hollow Body Roll to Superman x 6 rolls each way Rest 60 seconds C) As many...

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Friday, February 9th

THE CROSSFIT OPEN: WHERE GRASSROOTS MEET GREATNESS We are just 13 days away from the announcement of Open Workout 18.1.  Go here to register! Finding Intensity in CrossFit Again Breaking Muscle A)...

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Thursday, February 8th

THE CROSSFIT OPEN: WHERE GRASSROOTS MEET GREATNESS We are just 13 days away from the announcement of Open Workout 18.1.  Go here to register! Olympic Dynasties: Why Certain Countries Will Dominate...

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Wednesday, February 7th

THE CROSSFIT OPEN: WHERE GRASSROOTS MEET GREATNESS We are just 14 days away from the announcement of Open Workout 18.1.  Go here to register! Is the Open for Me? CrossFit Games A) 3 sets of: Front...

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Tuesday, February 6th

  THE CROSSFIT OPEN: WHERE GRASSROOTS MEET GREATNESS We are just 15 days away from the announcement of Open Workout 18.1.  Go here to register! 4 Benefits of Chest-to-Bar Pull-Ups BarBend A)...

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