Tuesday 130625

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"CrossFit Total"

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep​

Post totals to BTWB.

It doesn’t get more organized than this.

July is just a week away and you know what happens in July?  We are going to be starting a new strength focused program for the next six weeks.  Starting on Monday July 1st we will begin our lower body strength training program.  This is our own custom designed program and the key to success with this program is going to be attendance.  On each Monday we will focus on lower body strength development.  On Thursday for the next six weeks we will focus on upper body strength.

Again the key to seeing success with this new programming will be attendance.  If you can't make it in for some reason on Monday or Thursday please try your best to do the programming during one of the many open gym hours we have.

We will have all the workouts in Beyond the Whiteboard so you'll have an easy way to keep track of your numbers, but since most of you have journals or notebooks, please record your numbers one way or another.  We are going to focus on lifting heavy as well as increasing volume and time under tension during the six week cycle.

This is the time of year to lift heavy so we are going to do our best to introduce programming that is not only fun but yields great gains.  We are going to introduce new lifts and accessory work so make sure to ask plenty of questions during the skill portion of each class.   

Please let us know if you have any questions about the programming.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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