A) Back Squat: 65% x3 70% x3 75% x3 80% x3 84% x3 88% x3 B) Push Press: Set 1-50% x8 Set 2-75% x6 Set 3-Max Reps @ 80% Set 4-Max Reps at 10lbs less than set 3 C) Goodmornings: 4 sets… Read more »
Warm Up 5 min – 5 Kettlebell pullovers – 5 lateral moving planks with kb pull through (each direction) – 5 air squats Skill – 1 Hand Russian Swing 9 min EMOM Min 1, 4, 7 – 5-1H banded… Read more »
A) Push Press: Find 1RM B) Jerk Balance: 4 x 2 as warmup C) Split Jerk: Find max Double D) Backs Squat: Find Max
Our 2nd annual CrossFit Vise intramural open is upon us. Here is what it is and how it works: —————————CrossFit Open——————————— Starting on February 23rd, all across the world, the CrossFit Games season begins with the CrossFit Open. It is… Read more »
I’m excited to introduce to you all our most recent community spotlight. She is a dedicated downtown 6 am crossfitter. We love having her in our community. Amy is a mom first and a fitness enthusiast second. If she’s not… Read more »
Our newest community spotlight is Brooke Hubbard. Brooke is a 6 am regular in CB. She has been a great addition to that team and really, our entire community. She has a wonderful family and is very fond of the… Read more »
Looking for an offering to spruce up your breakfast or post workout glycogen replenisher? Whether you are tired of the same old in the morning or would like to add some post workout carbohydrates to go along with your protein… Read more »
It’s that time of year again. The weather is taking a turn for the cold, holiday cheer is growing, and lots of opportunities to maybe eat a little more than we’re accustomed to thus putting on a few pounds we’d… Read more »
Michelle attended free week and is now a member. She usually comes to 6 am in CB but sometimes 9 am and I’m sure she’s attended another class here and there. So far, maybe she doesn’t think so, she’s been… Read more »
I really like this person. I vividly remember leading her one on one intro sessions. She is great to be around and I enjoy when I get the chance to actually ask her a few questions and listen to her… Read more »
Today's CrossFit WOD
Workout of the Day
a) Snatch (full movement)
75% x 2 x 5 sets
*Complete sets on a 1:30 minute clock.
*Focus should be squarely on movement efficiency/technique.
b) Strict Pull ups
Find a 10RM (7 min cap)
90% (BW+Addl. Wt) x 10 x 2 sets (3:00 clock)
*Add additional weight if capable
Run 1 mile
15 Squat Snatches, 135/95
Post all results to Triib and/or comments.