Sunday...

"Death by Front Squat"

Front Squat on the minute and build up every minute.  (135/95)
Example: 1 minute 1 front squat
                 2nd minute 2 front squats
                 3rd minute 3 front squats etc.... until the reps cannot be completed in time on the clock.

Thursday April 28th

Take Off!!!

4 Rounds for Time: (95/65)
8 DeadLift
8 Hang Power Cleans
8 Thrusters
8 Burpees

See Everyone there!
If you feel like you need extra instruction for these movements, show up a few minutes early today. We can also schedule Private sessions to get you up to speed and proficient  in all the movements. A little one on one coaching makes a huge difference.

ps great class last night! you guys were awesome.

today's quote: "Love well, and be courageous"  A C Grayling

Wednesday April 27th

Wednesday!

"stretch, and warm up before starting"

5 Rounds for Time
12 Power Snatches (75/55)
14 Pushups

Simple and Brutal. Fight Team does Hand release Pushups. We will work on the set up for the snatch and proper finishing position before getting into the WOD. We wil also discuss proper pacing and stamina.

CrossFit Games Open update. Garrett (that's me) fell off position a bit last week, due in part to illness (brochitis baby!) Going into the final WOD currently placed 68th. Top 60 make it to Regionals  in June.

Benchmark time...

3 Rounds
400m run
21 swings
12 pullups

 for time...

It's Easter

No workout today closed for Easter see everyone Monday.

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Skill Work...

Part One
For the beginning of todays workout we are gonna work on our techiniques.  The techniques we are going to work are the Sumo deadlift high pull or (SDHP) and the Push Jerk or (Power Jerk).  Then we will jump into the workout which includes SDHP's.  Enjoy!!!



Part Two

4 Rounds
11 SDHP  (95/65)
22 Lateral Hops (over bar)

Running time...

Today's workout

50 burpees
400m run
50 Squats
400m run
50 Plate twists (45/25)