REMINDER! The CrossFit Nutrition Lecture is next Saturday starting at 11am. There is a lot to cover, so you may want to bring some healthy snacks with you. If anyone wants to prepare a Paleo snack for the group please do! The Paleo Challenge begins on January 8th. There will be a $20 entry […]
World Class Fitness in 100 Words “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, […]
The tendency during Olympic lifts is to focus on the jump and shrug, which is important, but the footwork is often neglected. Your starting and finishing foot position play a major part in the efficiency of the lift. Below is an excerpt from an article by Coach Bergener in the CrossFit Journal. “The […]
What makes CrossFit very different than most other fitness programs is that the result is measurable. In a few weeks we will be selling WOD books. The purpose of WOD books are to track progress. Since many of you just started CrossFit in the last month or two, you are still learning movements and trying […]
WOD With a partner, 3 rounds of: 20 Pull-ups 30 Burpees 40 Swings (1/1.5) 50 Wallballs (20/14) 60 Box Jumps (24/20) then Row a 2k Only one person works at a time, and you must finish the reps from one exercise before moving on to the next. You can partition the reps and the rowing […]
Strength Snatch 3-3-3-1-1-1 WOD Row 500m then 5-4-3-2-1-2-3-4-5 Snatches (full squat) Handstand Push-ups Row 500m Level 3 (115,75) Level 2 (95,65) Level 1 (65,45) Adv (135,95) **Clapping push-ups or regular push-ups can be substituted for HSPUs. You can also attempt HSPUs with several abmats or banded assistance.**
We just got sweatshirts in! They are made by Dickies and we are selling them for $60. I am always freezing and mine actually keeps me warm! Buy yours this week or add one to your Christmas list 🙂 Skills/Partner Work Agility Drills Band Runs Banded Bear Crawls WOD “Turkey Trimmer” 10 Rounds 5 Burpee […]
Foam rolling was discussed yesterday. Try to take the time to foam roll before class and stretch after class. Flexibility plays an integral roll in performance; make it a priority! WOD 1 10 Min AMRAP 30s Handstand Hold/Plank Hold 30s L-Sit/Hollow Hold 30s Chin Over Bar Hold/Dead Hang 30s Squat hold WOD 2 20 min […]
Save the Date! Friday, December 17th we are hosting a Christmas Cocktail at The Point on Hanover St. All members are welcome to bring significant others, friends, and family. Appetizers will be served from 8-10, and the party will go until closing. Cocktail attire is enouraged! We sent out an Evite last week. If you did not […]
A lot of members have approached us about starting the Paleo Diet. The Paleo diet is very popular and effective amongst CrossFitters. If you want to become leaner, stronger, and faster the Paleo Diet is for you. You can learn all about Paleo on December 11th, at 11am. We will be giving a lecture on […]