Warm up-Squat clean emom technique work 2 roundMin 1- 10 Power pos. power cleanMin 2- 5 Hang power clean followed by 5 front squatMin 3- 5 full squat cleans, pause at the knee Strength 16 Minute EOMOM (8 rounds)Every other minutes do 2 rounds of1- Power position squat clean1- Hang position squat clean1- squat cleanWod16...Read More

Weight vest Wednesday This is a Hero Wod for an officer overseas. This Hero WOD is for PC Keith Palmer of the Met Police who was murdered confronting a terrorist at the Palace of Westminster on the 22nd March 2017. … This WOD was created by the team at Met Police Crossfit to honor his...Read More

2 Hero Wods this weekWarm up-Sntach emom technique work 2 roundMin 1- 10 Power pos. power snatchMin 2- 5 Hang power snatch followed by 5 OHSMin 3- 5 Full snatches- Pause at the kneeStrength 16 Minute EOMOM (8 rounds) Every other minutes do 2 rounds of 1- Power position full snatch 1- Hang position full...Read More

Warm up-3 Rounds-20 Lunges 10 air squats with a hold at the bottom1 Minute Front Rack Mobility Work with a bar Strength-Front squats- no pauses, no tempo, just 5 sets of 5 quality front squat. Get warmed up to your working weight of 70 percent plus then hit the same weight for all 5 sets....Read More

Dumbbell Sunday Wod 18 Minutes Single DB snatch and wall ball ladder. 1,1, 2,2,3,3 and on and on and on…. Now is the time to really concentrate on a big pull on your DB snatches and dropping under it a little bit. You want that dumbbell to fly up from your pull. Drive with you...Read More

Last week we ran! This week we get some machines out AND RUN! Wod 1- 20 Minute amrapRun 1 mile with time remaining max calories on whatever machine you pickRest 5 Minutes Wod 2- 20 minutes Run 1 mile with time remaining max calories on a DIFFERENT machine than you used for wod 1. 9am...Read More

Following the pattern of finishing the 2018 crossfit open. if you have never done a “crossfit open” and you have been here the past 4 weeks, you basically just finished one. Every year, usually in February, Crossfit headquarters puts out 5 workouts over 5 weeks. You submit your scores weekly online and a coach from...Read More

There is some heavy lifting with 18.4 coming up tomorrow, but today’s lifting is at a controlled pace. This strength session in NOT for time. Slow down, not every section of every workout is CrossFit is done for speed. Empty bar coach led barbell warm up-Front squat technique work-Clean progressions StrengthThese strength sessions might not...Read More

Snatch barbell warm up Then EMOM for 10 MinutesEven Minute 1 set of 3 position power snatch (1 from the floor, one from the knees, one from power pos.) 75/55Odd minute- 7 thrusters 75/55 Wod- Courtesy of comptrainConditioning“It’s Goin’ Down”For Time:21-18-15-12:Hang power snatchThrustersAfter each set, 30 Double-UndersBarbell weight changes each round:21’s – 75/5518’s – 95/6515’s...Read More