We have so many things going on in May/June, so we put them all here for you! 1. Memorial Day Murph (MUST SIGN UP FOR IT – WE CAP CLASSES). Each year CrossFit gyms all over the country do the workout “Murph” to honor Michael Murphy and all other soldiers that have died for our …
LIVE LEADERBOARD With summer just around the corner, there is no better time than now to start dialing in on our nutrition to get us feeling our best heading into the summer heat! Sometimes it can be hard to find the motivation or desire to start watching what we eat, and we keep pushing it …
Paul…it’ll never get old buddy. Warm Up 2 Rounds :20 Ipsilateral Dead Bugs 6 Strict Pull Ups 10y Spiderman Crawls W/ Elbow To Drop 2R / 2L Spiderman To Lateral Flexion And Extension 5R/5L Rotational Deadlift to Press (https://youtu.be/cC2GN_Rb_3Y) Strength *If you have failed in the linear progression – try the same weight again. **If …
Warm Up 2/3 Rounds 250 M Row (OR) 200 M Run :30 Hollow Hold 7 Strict Pull Ups 10y Spiderman Crawls W/ Elbow To Drop 10y Knee Hug To Horizontal Lunge Twist Strength Week 4/8 Linear Progression – Superset A. Front Squats 3×5 (+5lbs, same weight across) B. 3 Sets Max Pull Ups – …
To this point we have talked about the open’s effect on our programming and on you. Our final part is about how it will improve our gym! Good to Great I think I was in grad school all of 3 seconds before I was handed this book. Jim Collins examined over 1,000 companies across 40 …
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Unequivocally, YOU are the most important thing to ME. YOU are the most important thing to our COACHES. Now YOU need to be the most important thing to YOU! And that is exactly what Part 2 of this Post Open Plan series is about. Invest in your specific weaknesses If the team and I do …
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For 100 different reasons, I absolutely love the open. Aside from the individual and group highs, it’s an incredible learning experience for me. As a head coach, I learn about your progress and our programming effectiveness. A year ago, we set out to focus on a few specific things. Did those things get better? What …
It’s 2:30am on Saturday morning and I’m doing what any other normal human does at this hour…I’m writing an article about muscle ups. (Spoiler: it’s about much more than that.) A ton of people hit their first muscle ups over the last 2 days. In fact, in the 14 hour span from Thursday night at …