PSA: Feb 21, 2018 Coach's Challenge

  • Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
  • Plz be mindful of private/semi private sessions taking place :-)
  • 7a & 5:30pm (max 8 athletes ea session)  We start at 7a & 5:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
  • Level I: DB Sn (10 ea arm)
    Level II: P/S @ .5 BW
    Level III: Sn @ BW
    Level IV: Sn @ 1.25 BW
  • There will be no 4:30pm session this Friday (02/23)
  • Registered CF Games Athletes pull me aside to discuss Feb 23

WOD: Feb 16, 2018

  • Week 2: 3 pos Sn (hip - knee - floor = 1) 50/3, 60/3, 70/2, 80/2, 90/2
    treat it as _ x 1
  • Partner Wod For Time: Run 200m together
    *D/L (225/153) Thruster (95/63) 15-10-5
    *(A) does 15 D/L (B) does 15 Thruster, reverse roles, 15 completed
    *(A) does 10 D/L (B) does 10 Thruster, reverse roles, 10 completed
    *(A) does 5 D/L (B) does 5 Thruster, reverse roles, 5 completed
    Run 200m together

PSA: Feb 14, 2018 Coach's Challenge

  • Tune in each Wed for The Coach's Challenge. Skill. Strength. Stamina. All apply, one will outweigh the others. Time? Task?
  • Plz be mindful of private/semi private sessions taking place :-)
  • 7a & 3:30pm (max 8 athletes ea session)  We start at 7a & 3:30p (these private & semi private clients do not mind the "CrossFit energy" we bring). Plz do not ask to do other things.
  • Level I: Dips = 3, Pull Ups = 3
    Level II: Dips = 20 (1 w/ .33 B/W), Pull Ups = 20 (1 w/ .33 B/W) 1 MU
    Level III: Dips = 30/Rings (1 w/ .75 BW), Pull Ups = 40 (1 w/ .75 BW) 10 MU
    Level IV: Dips = 50/Rings ( 1 w/ BW), Pull Ups = 40 dead hang (1 w/ BW) 15 MU