by Colin | Dec 31, 2018 | Blog / Workouts
Gym is closed today. Regular hours resume tomorrow.
by Colin | Dec 30, 2018 | Blog / Workouts
**Gym is open only for the morning classes today. Evening classes are cancelled for New Year’s Eve. The gym is closed tomorrow (New Year’s Day).** A. Push press – 5×5@75%. B. “Christine” 3 rounds for time: Row 500 m 12 bodyweight deadlifts (or...
by Colin | Dec 29, 2018 | Blog / Workouts
Just a reminder that the gym will be open tomorrow (Dec 31) for only the morning classes. The evening classes are cancelled. The gym is closed on Jan 1. Regular classes resume on Dec 2. A. From crossfit.com on Dec 18 2018...
by Colin | Dec 28, 2018 | Blog / Workouts
A. Rope climb technique and strength: 5 sets of 1-3 rope climbs (scale to rope pulls from the floor) 3 sets of max effort strict toes-to-bar (or toes-to-rope) B. From July 24 2018: 8 minute AMRAP of: 50 double-unders 8 overhead squats (135/95) Scale the number of DUs...
by Colin | Dec 27, 2018 | Blog / Workouts
A. CrossFit Total (ish) – Find your 1 rep max front squat (typically back squat, but we’re on a front squat cycle at the moment), press, and deadlift. Your score is the sum of the highest weights lifted for all three lifts. Check out Mark Rippetoe’s article in...
by Colin | Dec 26, 2018 | Blog / Workouts
A. Pull-ups – 5 max effort sets of: strict pull-ups, immediately followed by kipping pull-ups. Scale to 5 max effort sets of ring rows or hinge rows with a 3 second negative on each rep. B. With a partner, on 90 second intervals for 18 minutes (2 rounds of 9...
