BLOG

NEWS FROM OUR GYM.

POPULAR POSTS

Why We Are Unaffiliating

One of my favorite James Baldwin quotes (about the Harlem 6) goes “I can’t believe what you say, because I see what you do.” This ...
Read More

Workout 6.9.20

Warmup start this at 15:00 past3 rounds of: 5-10 strict pullups/negatives1:00 achilles/calf smash10 squat pressouts Then, 3×1 max vertical leap Strength Only Day 3 rounds of5/4/3 ...
Read More

Workout 6.8.20

Warmup-start this at 15:00 past Spend 10:00 going through the burgener clean warmup and warming up your power cleans and burpee box jumps CrossFit Workout-start ...
Read More

Workout 6.6.20

Warmup4 rounds of: 2 hang squat cleans up to workout weight3-5 pull upy reps CrossFit Workout32:00 EMOMA Hang Squat cleansB Pullupy move of choice–a sustainable but ...
Read More

Workout 6.5.20

Warmup:30 handstand shoulder taps10 hawaiian squats:30 hollow holdx 3 rounds Then warm your strict press up to about 70% StrengthStrict pressEvery :90 for 10 rounds, 1 ...
Read More

Workout 6.4.20

Warmup3 rounds5 snatch grip sotts press with pvc or empty bar:20 bottom of pushup hold:30 side plank/side LiftEvery :90 for 10 rounds1 High hang squat ...
Read More

Workout 6.3.20

Warm up and hit this one, not much time for anything else.  CrossFit Workout: For time:100 situps200 double unders3000m run This one should be a ...
Read More

Workout 6.2.20

Warmup8:00 clock:100m suitcase carry/arm10 hurdle steps each directionthen spend the rest of the time accumulating reps of: 10 hollow rocks10 arch ups Workout20:00 AMRAP60m crush carry40 ...
Read More

Equipment Needed for Outdoor Classes This Week

Equipment needed for outdoor classes this weekTuesday equipment needed:No equipment is always an option, just as an FYI.KB/DB track: 1 kb/db for crush carries/ lateral ...
Read More

Workout 6.1.20

Warmup3 rounds5 sotts presses with a pvc/empty bar/light kb1 empty bar/light kb or db round of DT10 bird dogs StrengthEvery :90 for 12 rounds1 Paused ...
Read More

POPULAR POSTS

book a
free intro

Talk with a coach about your goals and Make a plan to achieve them.