• 12.01.2016 Strength & Conditioning, CrossFit
  • Falling Off the Wagon I ate sooo much this past Thanksgiving week! Turkey, stuffing, mashed potatoes, gravy, bread, BBQ, carnitas, beans, rice, chips, crackers, deli meat, dips, pie, ice cream, and beer all passed my gullet last week. Just thinking about the amount of food I consumed makes me a little woozy. I definitely fell […]

  • November 30, 2016
  • 11.30.2016 Strength & Conditioning, CrossFit
  • Snatch 60% x 3 x 1 set 70% x 2 x 1 set 80% x 1 x 2 sets 90% x 1 x 5 sets 2 minutes or less rests Turkish get-up light-moderate x 4/side x 3 100 Double unders 30 KB Snatch 75 Double unders 30 KB Snatch 50 Double unders 30 KB Snatch […]

  • November 29, 2016
  • 11.29.2016 Strength & Conditioning, CrossFit
  • Give Credit Where Credit’s Due I want to give credit to a handful of people that deserve a special recognition. Every so often we (coaches) get the opportunity to sub for a different class, this week I was able to teach a 5:30am Strength & Conditioning class. There are clients that show up before light […]

  • November 28, 2016
  • 11.28.2016 Strength & Conditioning
  • Taking care of your health involves more than just going to the gym; It’s therapy/exercise/activity, nutrition, sleep, and managing stress levels. If you can’t find time to take care of your health at least 80% of the time, then let me ask you this: Is it time? Or are you just lazy? -Marc Sy-Santos Press […]

  • November 27, 2016
  • 11.26.2016 Strength & Conditioning
  • 7 minute EMOM 3 Power snatch (75%) 6 minutes to rest and warm up C&J 7 minute EMOM 1 Power clean + 1 Hang clean + 1 Power jerk (75%) Partners 3k Row Score fastest time & highest average wattage

  • November 25, 2016
  • 11.25.2016 Strength & Conditioning, CrossFit
  • I. Front squat 80% x 5 x 5 sets 3 minute rest between sets II. Farmer walking lunge 70/44 lb. x 5/5 x 3 sets 5 Rounds 10 Wall balls (20/14 lb.) 10 Hand-to-hand KBS (70/44 lb.) 2 minute rest 5 Rounds 10 Wall balls (20/14 lb.) 10 Hand-to-hand KBS (70/44 lb.)

  • November 24, 2016
  • 11.23.2016 Strength & Conditioning, CrossFit
  • I. Deadlift 80% x 3 x 7 sets 2 minute rest minimum between sets II. Pull up AHAP x 6 x 3 sets 10 Rounds in 10 minutes 5 Pull ups 7 Push ups 9 Russian KBS (70/44 lb.) 20 seconds rest

  • November 22, 2016
  • 11.22.2016 Strength & Conditioning, CrossFit
  • I. Press 80% x 5 x 5 sets 3 minute rest between sets II. Weighted push up AHAP x 5 x 3 sets 4 Rounds 5 Push press (155//105 lb.) 6 Hand-release burpee bar hop 30 seconds rest Be Grateful, Stay Fit The holidays are right around the corner and along with the festivities are […]

  • November 21, 2016
  • 11.21.2016 Strength & Conditioning
  • I. Back squat 80% x 5 x 5 sets 3 minute rest between sets II. Bulgarian split squat AHAP x 6 per side x 3 sets 20 minute cap 6 Rounds; not for time 5 Maximum height jumps 20 Hanging knee tucks 30 Double unders or 100 Single unders 60 seconds rest

  • November 20, 2016
  • 11.19.2016 Strength & Conditioning
  • I. Front squat 80% x 5 x 4 sets 3 minute rest between sets II. Farmer walking lunge 70/44 lb. x 5/5 x 3 sets Partners 1:1 500 meter row (partner 1) 30 Complexes (135/85 lb.) 500 meter row (partner 2) Complex: Power clean Thruster Back squat BTN Shoulder-to-overhead

  • November 18, 2016