“There’s only one path to success – set the bar ridiculously high and then surpass all expectations.” A. Push Press 5×3@70% B. 1-10 Thrusters @ 115/75 KB Snatches @ 53/35 Performance: Thrusters @ 95/65 | KB Swings @ 53/35 Fitness: Thrusters @ 75/55 | KB Swings @ 44/26 Fitness Light: Thrusters @ 65/45 | KB […]
Congrats to Cristy and CJ for finishing their 2018 CrossFit Open Season! CJ finished in 54th in the world for men ages 45-49. Cristy finished in 74th in the world for women 40-44. I’m extremely proud of all the hard work, time, and trust they’ve put in over the past year. It takes a tremendous […]
“The foundation of metabolic condition, weightlifting, gymnastics and sports is nutrition. If your nutrition sucks, these things will not be where they should be if your nutrition were more solid.” A. AMRAP 20 – Teams of 2 50 Wallball @ 20/14 100 Double Unders 50 Ft HS Walk or Both partners Bear Crawl 100 Double […]
“Don’t be afraid to make yourself a priority” A. The Commander – AMRAP 3 x 5 3 Power Snatches @ 115/75 6 Push Ups 9 Air Squats Rest 1 Minute Performance @ 95/65 Fitness @ 75/55 Fitness Light @ 45/35 | Push Ups from knee’s Bonus A. Snatch – 70%x3, 75%x2, 80%x2, 85%x1, 88%x1, 90%x1x3, […]
“It is very comfortable to hate things you don’t know how to do” – Greg Glassman A. Nukes 0-8 Minutes 1 Mile Run + Max Deadlifts @ 315/225 8-18 Minutes 1 Mile Run + Max Power Cleans @ 225/155 18-30 Minutes 1 Mile Run + Max Overhead Squats @ 135/95 Performance DL @ 245/165 | […]
“Every time you eat or drink you are either feeding disease or fighting it.” A. Alternating Efforts x 4 5 Pause Bench Press 5 Pendlay Row B. 5 Rounds For Time 9 Cal Bike | Row 18 Box Jumps @ 24/20 27 Russian KB Swings @ 70/53 *20 Minute Cap Performance @ 53/35 | Double […]
“You can’t treat your body like a demolition derby car and expect a coat of paint to fix it.” Dr Shaun Roach A. Power Clean + 3 Push Jerk – @70%, @75%, @80%, RM of complex B. 2 Rounds 9 Front Squats @185/125 15 Chest to Bar Pull Ups 21 Cal Bike Performance @ 145/100 […]
“It always seems impossible until it’s done.” A. Push Press 5@70%, 5@75%, 5@80%, 5RM B. 6 Rounds For Time 8 Lateral Burpees 8 Hang Power Snatches @ 115/75 8 Push Presses @ 115/75 1 Minute Rest after each round Performance @ 95/65 Fitness @ 75/55 Fitness Light @ 45/35 *More advanced athletes looking for athletes […]
Suffering will break you or bring out your best. The choice is yours. A. Back Squat – 70%x10, 75%x8, 80%x6, 85%x4, 75%x10 B. 2K Row Bonus 1. Jerk Behind the Neck (3 sec hold in split) – 70%x3, 75%x3, 80%x3, 3RM 2. 4 Rounds For Time – 50 Double Unders / 25 GHDSU / 5 […]
Congrats to everyone who ran the Arlington Education Foundation 5K Yesterday! Jamie Feicht – 3rd Place overall Krysta Weiss – PR’ed by 2 minutes Sally Buttinger- 1st in her age group (defender her title!) Congrats to Vicky and Anita. Who competed at Festivus Yesterday Vicky – 2nd in a stacked Intermediate Women’s Division Anita – […]