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WORKOUT OF THE DAY

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Thursday 220512 4 RFT: Deadlift, TTB, Push Jerk

Dr Jason gets full lockout overhead, bar stays over the center of mass, and his stomach tight, textbook!

4 rounds for time:
20 Deadlifts (60/45kg)
15 Toes to Bar
10 Push Jerks (60/45kg)
Post finish time and any scaling

Wednesday 220511 Power Snatch 7×3

The 6-week gymnastics series starts Wednesday at 6pm! There are still 2 slots available. Let us know if you’d like to participate.

KK gets full ROM on her deficit push-ups. Notice the thighs and midline hovering, nice!

Workout of the Day:
After warming up with tech work on the snatch balance and OHS:
Power Snatch
3-3-3-3-3-3-3

Tuesday 220510 AMRAP 20

Only a few slots remain for the 6-week CFM Gymnastics series! Sign up ASAP as it starts this Wednesday, 5/11! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

Nate reps out LEGIT knees to elbows!

20 minute AMRAP:
20 Scott-ups (20/15kg)
20 Deficit Pushups (hands on scott up anchors)
20 Air Squats
**on minute 0:00 and minute 10:00 run 800m
Post total push-ups + scott-ups completed and any scaling

Monday 220509 Jackie-ish

Only a few slots remain for the 6-week CFM Gymnastics series! Sign up ASAP as it starts this Wednesday, 5/11! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

Yoga at The Hut and on ZOOM Monday at 6pm!

Sign up now, only 5 slots remain!

For time complete:
600/500m Row
25 Thrusters (30/20kg)
30 Pull-ups
25 Thrusters
600/500m Row
Post finish time and any scaling

Friday 220506 EMOM 20

A foreshadowing of Saturday? Who knows!

20 minute EMOM:
1- 5 Deadlifts (AHAP)
2- :20 second Parallelette H/L Sit
3- :30 second Double/Triple Under practice
4- Rest
Post DL loading and any scaling

Wednesday 220504 AMRAP 12: Pull, Push, Row

There are now only 5 slots left in the 6-week CFM Gymnastics series! Sign up ASAP by talking to one of your coaches! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

Thib moves his way across The Hut doing some pinch grip plate carries

12 minute AMRAP:
2 Pull-ups*
2 Push-ups*
10/7 Cal Row
*=add 2 push-ups and 2 pull-ups per rounds
post total reps of pull-ups and push-ups completed and any scaling

Tuesday 220403 Big Chipper Rd 2

Yoga at The Hut Mondays at 6:00pm!

For time complete:
1 mile run
80 KB Swings (24/16kg USA)
40 Goblet Reverse Step Lunges (24/16kg)
post finish time and any scaling
compare to: March 23rd 2021

Intended Stimulus
Run, swing, lunge, DONE! Clearly not a PR attempt on the mile run, but don’t think of this as a buy in jog either. Find an uncomfortable pace and hold it! Then, try and take these KB swings in a few big sets before attempting to go 40 goblet reverse step lunges in 2 sets or so! Straight forward stimulus here. Just a good old fashioned chipper 🙂

Monday 220502 Tempo Front Squats + Finisher

We are excited to announce the upcoming 6-week CFM Gymnastics series! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

Thib and Tianna WB there way through Karen. Look at that squat depth!

Yoga at The Hut and on ZOOM Monday at 6pm!

Workout of the Day:
Tempo Front Squat for load:
5-5-5-5
3 second eccentric + 3 second pause (33X1)
Post loading and any scaling

-then-

A finisher

Intended Stimulus
Build up to something tough BEFORE the working sets. You only need to do 2 reps at tempo in your later warm-up sets. Loading needs to be something that actually allows you to maintain the tempo, yet is still challenging. Yes, your coach will be counting the decent, the pause, the stand, AND the 1 second at the top so there will be no 3 second lowers that are actually one second! 😉 The entire group will squat on the 5:00 mark. There will be lots of rest… but you’ll need it!!

Friday 220429 Hang Squat Clean + Push-up

We are excited to announce the upcoming 6-week CFM Gymnastics series! This series will be coached by Jonathan and will take place on 6 consecutive Wednesday nights at 6:00pm starting May 11th and continuing through June 15th.

This is an excellent opportunity to intentionally progress in your gymnastics capabilities. Many of you have expressed over the last few months, post 2022 CrossFit Open, that you want to dedicate time to improving in the area of gymnastics, and this program was developed to do just that! Over the course of the 6 weeks you will work on the foundational pieces of gymnastics, layering more and more complexities, and working on ability specific progressions designed to get you to the next level.

Those who sign up for this series are encouraged to come to each session, as the sessions build off one another. In order to keep the coach to athlete ratio optimal, we are limiting enrollment to 10 athletes. Cost to enroll is $150. For more information, or to sign up, talk with one of your coaches!

 

For time complete:
20-15-10-5
Hang Squat Clean (50/35kg)
20 Push-up
Post finish time and any scaling

For Rx+ consider:
20-15-10-5 for time:
Hang Squat Clean (50/35kg)
Handstand Push-up

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