June 26th, Saturday

June 24, 2016 By Winston Thompson Leave a Comment

9am Yoga
10 and 11am CrossFit

Want to improve that engine? Train like a fighter. This is a great one!

Extra Reading

One of the best overhead mobility exercises you never thought of.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

June 24th, Friday

June 23, 2016 By Winston Thompson Leave a Comment

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

Lets see if we can figure out how much of the completion of the bear complex is determined by muscular strength and endurance and how much your form will help you hold onto the bar a little longer.

Extra Reading

YES! Professional Runners are Weak.

Bear Complex (5x5x5x5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

2k Row (Time)

Max Effort 2k Row

June 23rd, Thursday

June 22, 2016 By Winston Thompson Leave a Comment

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

Creating tension in the bottom of these plyo pushups will help you create the right kind of explosion power for all weightlifting. IF you are having trouble in the bottom of your squat or bench press this can help you overcome.

June 26th, Saturday

9am Yoga
10 and 11am CrossFit

Extra Reading

Fight Gone Bad (3 Rounds for reps)

June 24th, Friday

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

Extra Reading

Bear Complex (5x5x5x5)

2k Row (Time)

June 23rd, Thursday

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

Extra Reading

Bench Press (10x10x10x10)

CrossFit WOD (AMRAP – Reps)

9am Yoga 10 and 11am CrossFit

Extra Reading

Fight Gone Bad (3 Rounds for reps)

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

Extra Reading

Bear Complex (5x5x5x5)

2k Row (Time)

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

Extra Reading

Bench Press (10x10x10x10)

CrossFit WOD (AMRAP – Reps)

9am Yoga
10 and 11am CrossFit