Don’t forget to sign up for the CrossFit Open! We need as many participants as possible to make this fun. EVERYONE can score points for their team just by attending, judging other members and bringing snacks. SIGN UP HERE.
Please note that our next DexaScan will be here Monday, April 8th. You can sign up anytime by clicking on the News & Events button on the right side of any page from the website.
We are planning to roll out the kids classes upstairs this Saturday at 9 am, and Monday the 11th at 530 pm. They will run while the adult classes run downstairs. These are in addition to the kids class that we have on Thursday at 330 pm (downstairs with no adult class). The cost is $100 per month for unlimited classes, or a $12 drop in. Please reach out if you are interested in signing up your kid(s) or would like to know more about the program.
These past few weeks, many of you have asked about getting better at specifically the toes to bar. To that end, for the next few Wednesdays (see below) we will try to focus on specifically the toes to bar.
Even if you think you are already good at toes to bar, it is never a bad idea to go back to basics and revisit fundamentals. And, even if you are not interested in getting better, we hope the session can still help you develop greater body awareness, core/shoulder development and will be a challenging workout overall.
2-3 mins Double Under/Single Under tech practice
Rest as needed between blocks;
A and B quality priority.
Do either A/B or B/A, then C at the end – at your own pace.
Close Grip Bench Press, building incrementally in weight;
10/6 cal AB after every round
Deadlift, building incrementally in weight, form priority
Strict (weighted) Pull Up
/side Walking Lunges
(cap 40 total)
A. In 10 minutes, build to a 4RM Front Squat for the day;
B. Max Reps (-1) without grinders @ ~75% of (A); rest 2 min between sets,
x 2-4 by feel
7 DB Hang Squat Clean Thrusters (<=35/20)
16/14 cal row or 12-14/9-11 cal AB
Rest 30s-1 min
A1. 8-10/side Powell Raises
A2. COS A-T-Y reps by feel
Toes to Bar technical session
A1. PVC Hollow Rocks – 10-12; rest >30s
A2. SA DB Z-Press: 8-10/side; rest >30s - form priority
A3. AMSAP Ring or Dip Support Leg Tuck holds ; rest 1-2
B1. Beat Swing with both feet on box – 5 shallow, 5 wide; rest > 30s
B2. Beat Swing with jump off box at maximum swing at the top with pulling down on bar x 5-10; rest > 30s
B3. Beat Swing with one leg on box, 4 shallow, 4 wide/side; rest > 30s
B4. Beat Swings; 5-8 fast/shallow, 5-8 slow/wide; rest as needed
[Box height should be such that knees can be bent while on it - can also use bumper plates to achieve effect]
C1. 3-5 Snatch Grip Behind the Neck Strict Press in Power Jerk/Dip Squat/Full Squat Position w/ empty barbell @21x1 – tempo priority [might need to use lighter bars here]
let squat depth dictate difficulty, adding weight only if full depth in squat is achieved; rest 60s
C2. Max UB (-1) Knees to Elbows or Toes to bar – whichever with good rhythm
D1. 4-5 Barbell Bicep Curl to Strict Press with slow eccentric x 2-3
D2. Max (-1) Strict Ring Rows – for quality
A. High Hang Power Snatch + Hang Power Snatch – Build to a heavy (1+2)
B. 3-position Snatch Deadlift to Pull at top – 3 sets of 3-5
OTM x 5
1: 6-8 Burpees Over Box
2: 6-8 Double DB Hang Power Snatch (<=35/20)
3: 20-30s FLR on DB
C1. 50ft Bottoms up KB carry
C2. 8-10/side COS External Rotation
2-3 mins Double Under tech practice
5.5 Wall Balls
5-10 beat swings
A.OT2M x 9
3/2/1 Back Squat
*1s not to failure.
B. SA DB Row @21x1; 10-12 x3-4/arm, rest 60-90s b/w sides
DB Power Cleans
Pull Ups/Ring Rows
20s 2-KB Front Rack marches + 20s 2-KB Front Squats
6-8 controlled ring fall outs
8-10 Plank Push Ups (Weighted)
Med Ball Slam or D-Ball/Sandbag Clean
With a partner:
80 cal AB
80 DB Shoulder to Overhead
80 cal row
*Every minute, 3 burpees together