Buy in and Cash out!

In today’s workout you will get to choose your buy in and cash out.  If you pick 200 double unders for the beginning you must end with a 750 Meter Row and vice versa.  In between we will be working through 5 rounds of 15 thrusters and...

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Dip, Drive, Press!

Many of you have requested more of the Wednesday skill time.  After the push press there should be plenty of time for this.  We are excited that everyone is working so hard to learn and master new and old skills.  Take some time before you get to...

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Tuesday Chipper!

Chip Away!  CrossFit chipper style wods are always fun.  Its nice to be able to finish a movement and move on to something new, knowing you won’t have to repeat.  Make it a goal today to complete as many reps unbroken as you can.  Stay calm...

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Back at it!

Today is our last day of this cycle of overhead squats.  I am sure that we will see lots of Pr’s.  Remember to, first, focus on jerking the bar into the overhead position and then stabilizing before beginning your rep.   After the squats...

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Speed is Good

Today the focus is on speed and technique.  The weights will remain light and I want you to move fast.  Speed is everything in Olympic lifting.  However, don’t let the thought of being fast make you impatient causing early pulling or...

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Go Long!

The metcons have been somewhat short this week.  Here is one that will take you a little longer to work through.  It is good to hit lots of different time domains in the course of your training.  This one is longer for us, in the short amount of...

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Learn Something New!

The down and up portion of the push press is the most critical part.  Many times we see athletes dip or drive incorrectly which usually results in a missed or poorly excuted lift. Stay focused on dipping straight down and exploding straight back...

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