Tomorrow we will hit some ‘ol Intervals! So, with these piece, every set at every movement MUST be unbroken! This is crucial to ensure we get ourselves back to the bar for the Hang Power Snathces. Another key component is not to go too heavy. We need to tailor this to, again, keep the sets unbroken, … More Light Your Hair On Fire And Hang On For The Ride!
Due to weather conditions we will have our 5 & 6am classes cancelled. I had a couple of our members text me and ask if we’d be closed. I figured that would be smarter as the schools are even on a delay tomorrow. As I drove home I was reassured of that decision. I was … More **Early Morning Classes Cancelled**
Another reminder! Tomorrow we will have our 6am class back on regular operating schedule as well as next Tuesday. Happy Birthday John! I hope you got to enjoy your special day! I know you didn’t want a big fuss, but you gotta know that this crew we have at CFLOTW we’d like to tell you … More 6am Class Is A Go!
For our early birds, this is for you. This week, and next week, we will have our 6am Tuesday class back on normal schedule! Tomorrow is a practical approach to sustained strength through minimal and controlled rest. EMOM’s are awesome. I love them, and could write a book of and about them! To put simply … More Being and Sustaining Presence
We missed it by just a day last week of how the beginning of the month started. Today is the first Friday of the month, which only means one thing…. Pick From the Hat! Come in today to start your weekend with this CFLOTW classic. This tradition continues to grow in familiarity but also anticipation. … More A CFLOTW Classic
Straight to the point today. Here’s a quick video to change our normal blogging feed with some fun and cool content! One of my favorite CrossFitters and one of my favorite strongman competitors. Brian Shaw is da man! Strength/ Accessory Bench Press – 5×6 GHDs – 5×15 Banded Kettlebell Swings Conditioning AMRAP 15 20 Overhead … More More Squats Anyone?
We live in a world where couplets and triplets dominate an optimal fitness response to gain the best results…. But increasing workout capacity is grounded by variance, and it is across a vastness of broad time and arguably an infinite of modal domains. Tomorrow our programming consists of a chipper… a fun chipper! One that … More Time For A Fun One!
I’d like to thank Samson Equipment Inc. for their great service in getting our new toys! It’s pretty cool to have a manufacturer of training equipment a stone throw away. #supportlocal These foam plyoboxes are like the two Titan multi height ones we have but waaaaaay better! These have a much wider base to increase … More New Toys
Mobility often tends to be a subject often spoken about but less addressed. I spoke with a new member today, and I couldn’t get this thought out of my head. For the first year and a half of my CrossFit career I didn’t do Overhead Squats because I didn’t have the capacity to this flexibility … More Do The Common Uncommonly Well
The power clean is an ideal expression of proper application of force and distance over time when executed with correct technique. Today consists of a heavy effort of that, followed by another illustration of the power clean at a LIGHTER weight for many reps under intentional infused fatigue. Both are challenging in drastically, but deliberate, … More Proper Application Of Force
