August 13th, Saturday

August 12, 2016 By Winston Thompson Leave a Comment

9am Yoga
10 and 11am CrossFit

It’s time to get explosive. Just get after it.

Extra Reading

Brenton (Time)

5 Rounds For Time:
100′ Bear Crawl
100′ Standing Broad Jump
Do 3 Burpees after 5 Broad JumpsIf you have a 20# vest or body armor, wear it.

In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009

To learn more about Brenton click here

August 12th, Friday

August 11, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30 and 6:30pm

Smooth is fast and when fast is clean, the weight feels light. When if feels light, you can lift more. See where I’m going here? Lets focus on how well we can snatch and how fast we can move that bar instead of how much weight is being lifted. I promise that the speed will bring higher numbers down the road.

Extra Reading

The Downside of Smoothies

Snatch (2x2x2x2x2)

Donny (Time)

21-15-9-9-15-21
Deadlift, 225#
Burpee

In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011

To learn more about Donny click here

August 11th, Thursday

August 10, 2016 By Winston Thompson Leave a Comment

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Who’s ready for some single leg/glute work? Feel stagnated in that squat or Clean and Jerk? Try building strength back there where it matters. Here’s a little extra love.

Extra Reading

Fitness Blogger proves that weight is a meaningless number

Back Squat (5x3x1+)

(90% of 1RM)+20=Base
75, 85, 95%+

CrossFit WOD (Time)

5 Rounds
10 Walking Lunges (Back) 95/55
10 Box Jumps
7 HSPU’s

9am Yoga 10 and 11am CrossFit

Extra Reading

Brenton (Time)

6, 7, and 8am, noon, 4:30, 5:30 and 6:30pm

Extra Reading

Snatch (2x2x2x2x2)

Donny (Time)

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Extra Reading

Back Squat (5x3x1+)

CrossFit WOD (Time)

9am Yoga
10 and 11am CrossFit