28th Of July Year 2021 Strength Build to a relative heavy with a focus on the Pause regarding each position and prioritizing good technique. Clean Pull + Hang Clean w/ Pause above the knee + Clean w/ Pause below the knee – (1+1+1) Conditioning Reminder Not To Drop The 10’s & 15’s! Thanks The bouncy … More Technique First, Then Intensity
When in Rome, do an EMOM….. I think that’s how that saying goes… and everything can pretty much be an EMOM. Steve agrees with me. I feel like I might ramble, so, I’ll cut it here. See you all tomorrow!! Don’t forget to stay hydrated. Half your body weight in ounces and 8 oz of … More When In Rome
I hope everyone had a great weekend and enjoyed our slightly not as hot desert weather. A reminder: The DASO Police Academy will be kicking their CrossFit training back up soon. Next Tuesday, August 3rd Tuesday 6am will be cancelled to host the academy. A bit of an early announcement, but I wanted to give you … More You Can’t Spell Legendary Without Leg Day
23rd Of July Year 2021 Strength If you did Snatches on yesterday’s “Your Choice” piece then do Deadlifts 😉 EMOM 5 5 Snatches EMOM 7 2 Snatches Conditioning AMRAP 14 40 Double Unders 25 Wallballs 20 DB Snatches 15 Handstand Push Ups
Tomorrow…. a good ol’ fashion EMOM. A QUICK REMINDER THOUGH: Please no Dumbbells on the boxes. When we get tired the DB’s get set down a bit too hard…. and my heart cracks a little ;( lol 50% joking. Also, choose your barbell implement. Heavy, for reps, 30 seconds worth, odd object, light… it’s up … More Good Ol’ EMOM Time
For all you Podcast listeners. This is one from when Barbell Shrugged use to be cool! Enjoy. 20th Of July Year 2021 Accessory 3 Sets Of: 10 Turkish Sit-Ups (Per Arm) 20 Russian Twists 10 Barbell Floor Wipers 2 Min GOAT Training Conditioning 6 Intervals Of 2 Mins On: 1 Min Off of: 200m Row … More Barbell Vibes!
Fran last Monday was so much fun I figured we should do some more Pull-Ups and Front Squats to start off our week! 😉 If you want to get better at Squats, do them often. If you want to strong at them, I am very partial towards Pause Squats… for many reasons. Spending time at … More Spend Time Bottomed Out
We have a few visitors dropping in this month from around the states. Jesse came in for Open Gym today and I did a workout with him. It was a great workout. He said his gym follows Mayhem programming and the workout he came in ready to do was sent to him from a friend … More Friday Funday
Thursday is a special day for a couple reasons. It is Kaylee’s birthday, AND it is her 18th birthday… that’s a big one. I remember my 18th birthday. I was watching Saturday morning cartoons and I learned that bubbles were made from diluted soap…. like the wash your hands kind of soap, but I think … More Happy Birthday Kaylee!
I’ve used this when I was younger as a gift from family…. it smelled terrible. 13th Of July Year 2021 Accessory 3 Sets Of: 15 Dual Leg Lift Overs 20 GHD’s 30 Sec L-Hold Conditioning AMRAP 8 2 Rounds Of 5 Clean and Jerks 6 Burpees 7 Box Jump Overs ***After every 2 Rounds increase … More Summer Bod And Beach Bod!