WORKOUT OF THE DAY

Saturday, April 21st

Come watch Brittany compete at the Festivus Games in Lacey!  The Simplest Way to Be Healthier Right Now Valet A) 3 rounds, casual, of: Run 400 meters 10 Pushups  5 Strict Pullups 60 second jump...

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Friday, April 20th

By Travis Schliesser   How to Self-Assess Movement Pathologies- Breaking Muscle Moving from Roadblock Stage to Breakthrough Stage -Catalyst Athletics A) 4 sets of: Back Squat x 8 reps rest 60...

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Thursday, April 19th

By Travis Schliesser   Scaling Back & Saving Dogs: Why This Games Athlete Cut Her Training in HalfAthlete Daily Yesterdays Whiteboard: Snatch, Run, Burpee A) With a running clock: 0:00 –...

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Wednesday, March 17th

The Speal Deal CrossFit Journal A) Every 2 minutes, for 14 minutes: 1 Snatch Deadlift + 4 Second Lower to the Floor + 1 Snatch High Pull + 1 Mid Hang Power Snatch + 1 Overhead Squat (Keep this...

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Tuesday, April 17th

By Travis Schliesser Man Walks on Hands for 6 Hours a Day boingboing (video) A) Every 2 minutes, for 10 minutes (5 sets): Dip x 5 reps rest 2 min B) In teams of 3 15 minute AMRAP 1 Bar muscle up 3...

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Monday, April 16th

By Travis Schliesser   When You Never Rx Anything -CrossFit Journal Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) Every 90 seconds, for 8...

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Saturday, April 14th

Happy Birthday Jenny! A) On the minute, for 15 minutes: Split Jerk x 1 rep Start light and make small builds B) Jackie Row 1000 meters 50 Thrusters 45/33 30 Pullups  A) On the minute, for 15...

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Friday, April 13th

By Travis Schliesser   Aerobic work and % efforts The easiest way to think about % efforts in aerobic work is your posture after the work is complete. For example: 70% = standing tall and...

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Thursday, April 12th

By Travis Schliesser Happy Birthday Lisa!   Yesterdays Whiteboard: Slow Snatch, Partner WOD How to Start Olympic Weightlifting After 50 USA Weightlifting A) For Time: 200 Meter Run 27...

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Wednesday, April 11th

By Travis Schliesser   Routine, Detail & Patience in the Olympic Lifts Catalyst Athletics A) 6 sets of: Slow Snatch Pull + Slow Squat Snatch rest 60 seconds  (Keep the bar on the lighter...

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Tuesday, April 10th

By Travis Schliesser   Yesterdays Whiteboard- Power Clean, Back Squat, Lunge Get to know us and follow our journey!- Flex Fuel Life A) Every 2 minutes, for 10 minutes (5 sets): Dip x 5 reps...

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Monday, April 9th

By Travis Schliesser Happy Birthday AMA! Let’s Get Lateral -StrongFirst A) Every 2 minutes, for 12 minutes: Hang Power Clean x 3 reps B) 3 Rounds of 50-ft Dumbbell Front Rack Walking Lunge 35/20...

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Saturday, April 7th

By Travis Schliesser Coaching Starting Strength A) Three sets of: Back Squat x 6-8 reps  Rest 60 seconds Lying Banded Hamstring Curls x 15-20 reps  Rest 60 seconds Hollow Body Roll to Superman x 6...

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Friday, April 6th

By Travis Schliesser Come out to the gym tonight at 7:30pm to celebrate the end of the Open and gear up for Regionals with a screening of The Redeemed and the Dominant: Fittest on Earth, a...

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