Allison works through those nasty high pulls! WOD It's a mini powerlifting meet people. You will have 3 attempts to get your max front squat. There will be a womens bar and mens bar. The weight only moves up on the bar and can't go back down. You get to pick which loading you want [...]
Ouch! Take care of those callouses by shaving them down before they tear off. A straight razor and emory (did I spell that right) paper are a great way to go. WOD AMRAP 20 min 5 Thrusters 7 Hang Power Cleans 10 Sumo Deadlift High Pull Comments: Does fat make people fat?
Kurt push jerks 225 on Tuesday!!! Check out the awesome overhead position with the active shoulders… good stuff! WOD Come to class with your 3 favorite exercises and the trainer will make up a workout for you. Use it as a recovery day or tough day, whichever your body needs. Comments: Why is it that [...]
Our First Suggestion Makes it in the Box!!!Mike figured out the rope climb today and felt it would be a good idea to leave the first suggestion in the box. Not a bad suggestion Mike… but I think it will stay. WOD Burpees 21-18-15-12-9-6-3 Knees To Elbows 3-6-9-12-15-18-21 Alternate exercises as you go! Comments: Which [...]
A Group Shot with me and the incredible trainers at the Chandler, AZ Cert: Greg, Chris, Me, Scott, Lisa, Todd (missing is Alisha from Crossfit Phoenix). This was a great group to have around for my first time coaching at a cert. Thanks for all of your help and support!! What a great time we had at the cert this past weekend. The [...]
This is the guy I have to thank for getting me into CrossFit. A good friend, Chris Bova, introduced me to it in October of 07. Here we are dinner after the first day at the level 1 cert in Okinawa, Japan The Qualifiers are coming up in just over a week! So here's what [...]
Shahan gets set up in his Sumo Deadlift High Pull under the watchful eye of Doug. We miss this guy, we need a cardboard cutout Shahan! WOD Push Jerk 3-3-3-3-3 If you feel good in a set of 3 don't be afraid to go for a max. Post: 3 rounds for time 1 Rope Climb [...]
This year you have to qualify for the Cross Fit Games. We will be heading to Flagstaff, AZ where Chris and Eric will be competing. The top 3 men and women overall move on to the games this summer. They will be competing with other studs from our region: Nevada, New Mexico, Utah, and Arizona. [...]
No Napping this Saturday! With a partner complete the following: For Time As a team of 2 50 Ring Dips 100 Box Jumps 20 Turkish Get Ups 50 Knees to Elbows **2000 Meter Row** * Come up with a strategy to get it done! You can pick how you want to "chip" away at it! [...]
Ben make the 95lb high pull from earlier this week look like a peanut! Ask him how the burpees went though, that's a lot of person to throw down on the floor for a burpee. WOD "The Cheif" 3 Power Cleans 6 Push Ups 9 Squats Complete as many rounds as you can in 3 [...]