I think we had our fill of Dumbbell work for the week after Wednesday “fun.”  Here’s a little double trouble workout that is meant to be a couple of quickies back to back.  Make sure you go light to ensure they are fast and so that you can stay fast!  That’s why there is a … More Friday Funday!

Today a was great Partner workout…. and those Thrusters brutal!  Spicy with a capital “S!”  haha.  So, tomorrow we will jump right into our conditioning piece.  The focus is to get to the Pull-Ups and do as many reps as possible for the remaining time of the 5 min AMRAP.  Today was focused heavily on … More Happy Birthday ERIK!

26th Of October Year 2021 Accessory 3 Sets Of: 10 Barbell Roll Outs 20 Dual Leg Lift Overs 30 Russian Twists 2 Min GOAT Training Conditioning  Partna’ Workout! AMRAP 10 Partner 1: 10 Power Cleans @95/65 or 135/95 10 Thrusters 10 Front Rack Walking Lunges While Partner 2 Does: GHD’s Rest 2 Minutes AMRAP 10 … More Grab Your Partna’ Do Si Do!

I hope everyone had a great weekend.  Here’s to a Monday and starting the week off right!!  See you all tomorrow 25th Of October Year 2021 Strength Front Squat + Shoulder to Overhead (1+3) Conditioning AMRAP 16 8 Deadlifts @225/125 or 275/185 10 Handstand Push-Ups 10 Goblet Squats 18 Hand Release Push-Ups

I delivered my replica of the old Toyota to my Godson, Lil Bobby.  All the work and a bum thumb was all worth it seeing him play with this hopefully heirloom Truck.  The reaction my sister had too was priceless 🙂  I love making things especially when they are gifts to my loved ones.  Here … More Lift. Move. Work! Friday Funday!

CrossFit’s “Lift. Move. Work” online event will begin this Thursday the 21st.  It is designed for Affiliates to host the event within a normal 1 hour CF class with each component of the challenge using a 20 minute running clock.  It’s kinda like the Open, but also kinda not.  There are no Judges, like the … More Let’s Get Our Pump On!

There is a show on Netflix, I don’t think it’s new because there are three seasons out right now, called “Explained.”  I started watching some of it this weekend.  Very interesting and entertaining.  It grabs your attention while cleverly delivering information about and on all kinds of topics.  I particularly enjoyed “Country Music” “Dogs” “Chess” … More Intervals

Motivation Monday!  A quick workout, a lighter barbell, or just tailoring the workout to your immediate needs is better than no workout.  Active recovery is also a terrific choice… utilizing Open Gym is a great time to add in any extra activity! 18th Of October Year 2021 Strength Back Squats 1×15 @60-65% 2×8 @70-75% 3×3 … More Motivation Monday

15th Of October Year 2021 Conditioning Chipper 10 Sandbag OTS 30 Burpees 30 Power Snatches @75/55 or 95/65 30 Pull-Ups 30 Box Jumps 30 Cal Bike 30 Box Jumps 30 Pull-Ups 30 Power Snatches 30 Burpees 10 Sandbag OTS

13th Of October Year 2021 Strength Establish a Heavy 1RM Thruster in 10 Minutes! Conditioning 18 Min Time Cap of: 21-15-9 Cal Row Front Squats @60% of Heavy Thruster Established Above Then: 100 Double Unders Then: 40-30-20 Dumbbell Snatch @50/35 Air Squats