Friday June 23, 2017


Lesley!
BIG Congrats on your new “chapter” in your life- Wishing you all the best from EVERYONE at CrossFit Division- Thank you for letting us coach you! and remember its not goodbye, its see you later!

“JACKIE”
1000m row
50- Thrusters #45
30- Pullups
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Thursday June 22, 2017


Ryan, Matty, Amanda and Mitch stretching

“Goat Day”
OTM for 20:00 Minutes:
Odd Min: Light Row/Airdyne/SkiErg
Even Min: Movement 1

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.

We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.

When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose one “Goat” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

 

Wednesday June 21, 2017


Rachael!

The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise

21 – 15 – 9:
Deadlifts #135/#95
Push Jerks #135/#95
Barbell-Facing Burpees
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Tuesday June 20, 2017


Matty

AMRAP 4:00 Minutes
27- Hang Power Cleans #115/#80
27- Wallballs
27- Calorie Row/Bike
Rest 4:00
AMRAP 4:00 Minutes
21- Hang Power Cleans #115/#80
21- Wallballs
21- Calorie Row/Bike
Rest 4:00
AMRAP 4:00 Minutes
15- Hang Power Cleans #115/#80
15- Wallballs
15- Calorie Row/Bike
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Monday June 19, 2017

Because a flexing photo is always good!
Part #1 –  Snatch Complex– OTM for 9:00 Minutes
1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch

On the 0:00 – 50% of 1RM Squat Snatch
On the 1:00 – 55% of 1RM Squat Snatch
On the 2:00 – 60% of 1RM Squat Snatch
On the 3:00 – 50% of 1RM Squat Snatch
On the 4:00 – 55% of 1RM Squat Snatch
On the 5:00 – 60% of 1RM Squat Snatch
On the 6:00 – 50% of 1RM Squat Snatch
On the 7:00 – 55% of 1RM Squat Snatch
On the 8:00 – 60% of 1RM Squat Snatch

Part 2. STAMINA SQUAT– Back Squat –
Establish a Heavy Set of 15 Reps