Author page: thorbeckes

Tuesday, May 23rd

Noah Ohlsen’s 380 lb. Snatch Balance- CrossFit A) 4 sets Behind the Neck Snatch Grip Press + 5 Overhead Squats Rest 60 seconds  Single Leg Romanian Deadlift x 8 reps each leg  (weight with KB)  Rest 30 seconds between legs Rest 60 seconds...

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Monday, May 22nd

  Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 3 sets of: Front Squat Set 1: 5 reps Set 2: 5 reps Set 3: Max Reps Rest 45 seconds A2) Barbell Whipers x 20 reps  Rest 60 seconds (as always...

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Saturday, May 20th

The gym will open at 7am and close at 10am so plan accordingly! Thanks! The gym will be closed Saturday, May 27th. Classes will be normal on Monday, may 29th. Performance is in red, Competition is in blue |A) 5 minute AMRAP Single Arm Farmers...

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Friday, May 20th

The gym will be closed Saturday, May 27th. Classes will be normal on Monday, May 28th. Performance is in red, Competition is in blue, Links are in green, 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 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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