As you progress in CrossFit, you begin to learn that in order to increase your olympic lifts you need to be stronger in each of the movements that combine to create a Snatch, Clean or Jerk.  Movements like Front Squats, Deadlifts, Push-Press, Snatch Balance, Overhead Squat, etc.  The list is endless because each movement can

What the heck is a Bulgarian split-squat? [youtube=http://www.youtube.com/watch?v=6s_70Nm3Nw4] BUY-IN: Ladders Strength: Bulgarian Split Squats 3 x 10 each leg 30 Banded Good Mornings after each set WOD:  Chipper: 3 min/6min/Complete 100 DU (200 singles) 50 WBS (20/14) 40 Pushups 30 BJ (24/20) 20 Burpees 10 HSPU

Dynamic Duo Open Competition/HOPE event this Saturday! Find yourself a partner of the opposite sex, pick some superhero outfits and come ready to rock it on Saturday, June 9th from 10:00am – 12:00pm! If you had trouble with Snatches yesterday… Next Saturday, June 16th from 9:00am – 12:00pm, we will break down all the movements associated with the Clean

BUY-IN: 400m Run Burgener WU to teach Power Snatch for the day Endurance: 200m Run 30 WBS 400m Run 20 WBS 800m Run 10 WBS WOD #1:  6 min AMRAP: 5 Power Snatch (135/95) 5 OHS WOD #2: 6 min AMRAP: OH Lunges Outside (Striped yellow lines to 1st set of parking spaces and back)

BUY-IN: 250 m Row 2 Times: 10 PVC Pass Through 10 PVC Good Morning 10 PVC OHS Squat Then Quick Group PVC Work Strength: 3x 1min Max Rep BSQ (155/115) (2 min rest b/w sets) WOD:  Every Min on the Min for 12 min: 3 Power Clean (135/95) 5 Push Press 7 LHPU *If you

Check out this set of max pull-ups! [youtube=http://www.youtube.com/watch?v=K6-YPGPiU-s] BUY-IN: 2 Rounds: 200m Run 15 V-Ups 10 Pull-Ups 5 Inch Worms Strength: 5-3-3-1-1-1 Max Push-Press WOD:  “Nicole” 20 Minute AMRAP 400m Run Max Set of Front Squats (75/55)  

Coach Renee went on a trip to NOLA and got to rock a really amazing partner WOD- she loved it so much that she has decided to gift it to all of you today! BUY-IN: 3 Rounds: 200m Row :30 Sec Sampson Stretch 8 Pull-Ups 10 OHS W/ PVC 12 PVC Pass Throughs Mobility: Lacrosse

BUY-IN: 400m Run Scale 10-1: Push-Up/V-Ups Skill: Max Double Unders WOD:  For Time: 25 Hand Stand Push-Up 50 Toe-To-Bar 800m Run 75 PP (75/55) 100 Double Unders

Make sure you are putting your equipment away!  Yesterday after Memorial Day Murph, Christin and Dustin stayed after and cleaned up all the boxes, bands and chalk laying around. If you use something, put it away when you’re done with it!  If someone else uses it after you, then that person should put it away!

June 28th, 2005 In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005. Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this