25 Mar
3 Rounds for time:
800m run
15 knees to elbows
20 side swings left
20 side swings right
50 squats
Hard to believe that we’ve been here two years now! Thanks so much to everyone for your support. Stay tuned for big things on the horizon!
Strong work, crew! Here, Eric and Bill warm up in the rain with the medicine ball quarter mile.
22 Mar
The ring row is the beginning stage in the progression to the pullup. The ring row is also very scalable on it’s own. The farther back and more upright that you stand, the easier that it becomes. Have your feet farther out and your body more horizontal; the ring row becomes much more difficult.
20 Mar
A bit of strength work tonight, our newest member – “XX” reps out. Strong work, everyone!
17 Mar
Three teams, four to five members each. Sprint, calisthenics, sprint back. Tag the next team member, rest as the others in your team do their turn. This comes out to be a 1:3 work/rest interval. Each team member ends up doing 15 rounds. Sprint distance was around 60 feet.
Repeat 3 times:
Sprint, 20 mountain climbers, sprint back
Sprint, 10 box jumps, sprint back
Sprint, 10 pushups, sprint back
Sprint, 10 squats, sprint back
Sprint, 10 situps, sprint back
Finish with a short game of hooverball, followed by a flow chain of hamstring and glute flexibility movements.
17 Mar
Training the front lever develops both tremendous strength in the core and pulling power in the lats. The arms must remain straight. Here, Sue holds for time in the tucked front lever.
17 Mar
The days are getting longer, and it’s finally time to go outside and run. We kicked the season off with a little run thru the CrossFit classic, “Helen”. Awesome effort, everyone!
More photos in the gallery….
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