Crossfit, its definition: CrossFit is constantly varied high intensity functional movement. Functional movement is natural movements we use everyday. By constantly varying these movements, we ensure that are incorporating all areas of fitness (Cardio, flexibility, stamina, strength, power, speed, coordination, agility, accuracy & balance). Why high intensity? Intensity is where the results are – allowing […]

Warm Up: Warmy Xfit WOD: For time: 21-18-15-12-9-6-3 rep rounds of: Begin each round with bear crawl (half court and back) Squat clean 95#/65# DU’s (4:1 singles) Slam balls (20#) Box jumps (24″/20″) Scaled weight; reduce Rx’d wt. by 10% then round to closest build weight. For example, reduce Rx’d 75# weight by 10%, or […]

Warm Up: 5 minute row Xfit SWOD: Session 2, week #3 Bench press First set @ 75% (5 reps) Second set @ 85% (3 reps) Third set @ 95% (1 reps or more) Forth set @ 50-55% (5×10 reps) Then… Shoot thru’s on parallettes with dip and push up, AMRAP in 3 minutes Post weight […]

Happy 4th of July! Warm Up: Warmy Xfit WOD: “Blake” 100 ft walking lunges (45#/25#) plate held overhead 30 box jumps (24″) 20 wall balls (20#/14#) 10 wall walks Post time to comments.

Warm Up: 5 minute row Xfit SWOD: Session 2, week #3 Deadlift First set @ 75% (5 reps) Second set @ 85% (3 reps) Third set @ 95% (1 reps or more) Forth set @ 50-55% (5×10 reps) Bulgarian split squats 3×8 use “manageable” DB weight – slow and controlled Then… Foam roller roll-out 3×3 […]