February 13, 2018

CrossFit Warmup: Overhead / Wrist Mobilty 3-4-5 PA Snatch Warmup (Build) 20 Double Unders / Practice Then 3-position Snatch x 3 (Build) Strength: Snatch All Levels: 8min EMOM 2 reps *Add weight 01/23/2018* WOD: “Open 11.2/14.1” 10 min AMRAP 30 Double Unders 15 Power Snatch (75/55) BodyFit: 195 Warm Up: Ankle Circuit 3rds 25 Double…

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October 25, 2016

CrossFit: Warm Up: Partner Mobility PVC Positions Then 3rds 30 Jumps PA Snatch Warmup Strength: Power Snatch Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Open 14.1” 10min AMRAP 30 Double Unders (3:1) 15 Snatch (75/55) BodyFit:050 Warm Up: 4rds 10 Kips/Kipping Practice 10 Goblet Squats 10 Pushups :30 Pillar Hold WOD: 7min AMRAP 7…

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March 3, 2014

Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.    A favorite saying of mine is…

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