Browsing category Blog

Pillage

Warmup 3 sets 10 Scap Pushups 10 Scap Pullups 15 DB Swimmers   Skill Take 20’ to find a new 1RM Press. Build like this: 10 @ bar 7 @ 50% 5 @ 60% 3 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ 102%  

Read More

Partner Rowing Ladder

Warmup Foam 4’ 8’ of continuous Turkish Getups. Moderate weight, tight, crisp movement (not fast). At the end of each TGU, do 5 Armbar Stretches. Switch sides every rep.   Skill Spend 10’ working on Rowing tech. For 10’, do 30” Ring Plank, 30” Rest   WOD Partner Rowing Ladder

Read More

New Year Paleo Pal Challenge!

Bring in the New Year with a resolution you’ll actually stick with! The next challenge starts Jan. 7th; this version of the Paleo Challenge will be a team effort. Pick a partner (or have one picked for you), then you’ll then do a team tester WOD (TBA). As partners, you’ll;

Read More

Scorpian King

Warmup 4’ Foam Glute Activation + Thoracic/Lumbar Warmup   Skill Take 25’ to find a new 1RM Deadlift. Build like this: 10 @ bar 7 @ 50% 5 @ 60% 3 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ 102%   *Rest 30-60 seconds. When

Read More

Baby Boot Camp – Winter Class!

Baby Bootcamp is BACK!!! Winter is here, the days are cold and short, and although our children’s need for physical movement does not disappear during the winter months, the opportunities for outdoor physical play and outdoor sports is fairly limited! This is when our Crossfit Bootcamp for Kids becomes a

Read More

Lucky Sevens

Warmup 4’ Foam 2 sets with a bar 10 x Good Morning 10 x Front Squat 5 x Hang Clean Hi-Pull 5 x Hang Squat Clean   Skill 10 x 1 Hang Squat Clean, Rest 60”   WOD “Lucky Sevens” 7 Rounds 7 Burpees 7 Box Jumps 7 Pullups

Read More

Baseline

  Warmup 4’ Foam Line Drills + Hip Mobility   Skill Take 25’ to find a new 1RM Back Squat. Build like this: 10 @ bar 7 @ 50% 5 @ 60% 3 @ 70% 1 @ 80% 1 @ 90% 1 @ 95% 1 @ 102%   *Rest 30-60

Read More

Trio

Warmup Junkyard Dog   Skill Rowing Tech, 15’   WOD “Trio” Teams of 3: Row 500 m 30 Wallballs 30 Walking Lunges *Do this waterfall style. Partner A Rows, moves on to Wallballs, then Partner B can start rowing. Partner C can’t start until A and B move to the

Read More

Levitate

Warmup 3 sets Pass Thru x 10 Cuban Press x 10 Scap Pullup x 10 Shoulder Tables x 5   Skill 4 sets Seated Barbell Press x 8 (heavier than last week) - no rest L-Pullup x 8 - rest 60”   WOD “Levitate” 10! Hand Release Pushup Kipping Pullup

Read More

Toy Drive!

Want to help out some needy children? We are teaming up with Summit Family Chiropractic for a toy drive from now until December 17th. Not only is this a great way to make somebody’s holiday, but when you bring the toys to Summit they will let you schedule a FREE

Read More

Find Us