Cassidy is working hard to keep her Elbows up and go straight through on her Thrusters!
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Shayan WILL be running Open Gym today from 9:30am to 11:30am!
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WOD

“Strict Sandwich”
3 Rounds:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
5 Strict Handstand Push-Ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 DB Bent Over Rows (each arm)

While we often talk about going fast to see results, there is a time and place for strict, controlled movements. Adding these into training actually raises the ceiling on how fast we can go in workouts. If my strict pull-ups improve, so will my capacity in kipping pull-ups. Working towards becoming proficient in these strict movements will help maximize your potential on their dynamic versions.

“We are what we believe we are.”

~C. S. Lewis

June 10, 2017
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Sunday June 11, 2017

Cassidy is working hard to keep her Elbows up and go straight through on her Thrusters! __ Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD “Strict Sandwich” 3 Rounds: 5 Strict Handstand Push-Ups 5 Strict Pull-Ups 10 Dumbbell Strict Presses 10 DB Bent Over Rows (each arm) 100 Calorie Bike 3 Rounds: 5 Strict Handstand […]
June 9, 2017
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Saturday June 10, 2017

Austin and Fitzy are working on their tans while they get their Row on! __ Reminder: Caleb will be teaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD In teams of two, with one partner working at a time, partners alternate rounds to complete as many […]
June 8, 2017
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Friday June 9, 2017

08 is packing an extra 8lbs on his Sled with Buddy tagging along! __ It’s Benhcmark Friday! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 […]
June 7, 2017
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Thursday June 8, 2017

James is going big with his Dumbbell work! __ Happy Birthday Katie and Jake! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 week cycle. Ages […]