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9
Feb
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4 Benefits to CrossFit

Athletes: Ron and Brian dedicating skill time, improving on mechanics and technique of the pull-up.

  • Improved Heart Health
  • Increased Joint Mobility
  • Builds Functional Core Strength
  • Bulletproof Mental Fitness

Sure, looking great naked could be on any list, but we chose to focus on the intangibles! Beauty fades, and just because someone looks good certainly doesn’t mean they’re strong or healthy in mind, body and spirit!

28
Jan
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BLOOD SPORT

PERFORMANCE
3 Rounds for time of:
36 Box Jumps (24/20″)
24 Sumo DLHP (75/55lb)
12 Burpees

FITNESS & FUNDAMENTALS
3 Rounds (w/10 min time cap):
36 Box Jumps (20″ OR < Box Height)
24 Sumo DLHP (55/45lb)
12 Burpees

*Box Step-Ups can be substituted to accommodate for injuries.

5
Dec
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CROSSFIT OPEN 17.5

CrossFit Games Open 17.5
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
CrossFit Games Open 17.5 Scaled
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
CrossFit Games Open 17.5 Masters 55+ Scaled
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders
5
Dec
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OLD FART 50

“OLD FART 50”
50 Calorie Row
50 Walking lunges (50/35#)
50 American KBS (24/20kg)
50 Box Jumps (24/20″)
50 Toes-To-BarFITNESS/FUNDAMENTALS
(Modify Loading as needed)
30 Calorie Row
30 Walking lunges (50/35#)
30 American KBS (24/20kg)
30 Box Jumps (24/20″)
30 Toes-To-Bar

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