30th Of April Year 2021 Strength Build To A Heavy: Push Press + Push Jerk – (2+2) Conditioning 4 Intervals of 3 Minute On: 1 Minute Off: 30 Double Unders 10 Deadlifts @275/185 10 Handstand Push-Ups 10 Dual Kettlebell Swings Max Effort Toes To Bar **Try to go as UNBROKEN AS POSSIBLE! We want to … More Friday Funday!
Memorial Day Murph is right around the corner, and that means Murph Prep has begun. Bring your weight vest, body armor, or backpack to use during this workout. Using the vest makes Murph soooooo much harder. We need to get as use to it as we can. So, next time you go grocery shopping throw … More Murph Prep
Gotta get these Master Quarterfinal competitors ready…. Kinda looks like a mini brosesh. I have to admit, I got a little excited writing this one up! I didn’t want to just give them a super cool workout… I figured we can all train like a savage this Tuesday! Push the weight on the Cleans for … More Which Pill Would You Take.. The Blue Or The Red One?
I think we will retest our 1 Rep Back Squat next week. After the Open, and stepping away from some consistency, and just about everything else that went on last year and into this year, right now would be a perfect time to reset, reassess, and retest some stuff…. and we can start with our … More Squatting
Who is down to set up and run through a little Strongman Challenge? I’ve set up something similar in the past and it’s a ton of fun… we didn’t have as many toys back then so this time around it should be even more fun! I can think of a certain someone who is guna … More Suns Out Guns Out
There’s been a few special birthdays that I wanted to mention here. Happy belated birthday from ALL OF CFLOTW to Sophia and Monica! I hope you girls had a great days with your loved ones and got to eat all the cake! Thursday is another special Birthday. Vic is back in town to celebrate her … More Let’s Use All The Equipment
High Speed Low Drag! I’ve always liked that slogan from Rogue. I emailed them once to make a T-Shirt that said “High Speed Low Fran.” I got a response and they liked it. They said they’d get back to me about it… never heard back from them. Oh well. They don’t use that slogan much … More Roses Are Red, Violets Are Blue, CrossFit Is Hard But The One Who Can Do Hard Is You
Surprise! Almost finished the Barnwood style wall. It looks like a 13 year old girl’s room. I actually got part of the idea from my Goddaughter’s LED lit room. I mentioned last week (it was our 500th blog post I might add… that was cool) I had a few projects I was going to work … More Weekend Upgrade
I have a few projects I’ve been planning out this week. I will be working on them tomorrow and this weekend. I’m crossing my fingers and hope they turn out they way it looks in my head! I hope I can finish by Monday to surprise you all. Wish me luck! 16th Of April Year … More Friday Upgrade
Have you ever stopped to think why we don’t have a sea of machines in this gym…. it’s because we make them! 14th Of April Year 2021 Strength Back Squats 2×8 @70%1RM 3×2 @90%1RM Conditioning AMRAP 15 Ladder Increasing by 2’s Cal Bike Thrusters @75/55 or 95/65 or 115/80 Pull-Ups