Follow this if you want to get strong. Week 2 Session 1 Foam roll – 10 passes on each muscle group – mid back, lats, calves, and quads Sumo box squat (below parallel 2×2 @ 85% 1×1 @ 90% 2×1 @ 92% Max reps (1 set) back squat @ 65% (aim to beat last week’s […]

“BY FEEL” = If you feel good, go for it. If you do not feel good, then do not go for it. Genius idea!  Example : Front squat 5-5-5-5-5 = 5 sets of 5 reps If you need to work on your front rack or squat mobility then keep it light, slow down the tempo, […]

September 28 1:00 stations -burpees -air squats -assault bike -rest X4 (16:00) Then Every 1:00 for 9:00 (3 sets) Min 1 – :20 bent over DB flys + :20 hold Min 2- :20 strict press + :20 hold Min 3- :20 plank dips + :20 hold *perform with light dumbbells September 26 15 minute AMRAP […]

The workouts in this 4 week block are designed to be completed shortly following your main workout of the day (5-30 minutes) to improve overall working capacity for functional fitness. Each session will have a prescribed % (effort) to let you know how much intensity to bring to the table. On aerobic or slower pace […]

Week Six Session 2: High Hang Snatch  3 sets of 2 @ 77% Snatch Pull – 3 sets of 2 @ 90, 95, and 100% 1rm snatch Session 1: Completed @ 75- 80% of your 1 rep max squat clean Every 2:15 for (7 total sets) 1 squat clean + 4 front squats 2 squat […]

Week 6 Session 3: 2020 CrossFit Games Event 6 20 minutes to establish your max duration freestanding handstand hold. You are allowed a 4×4 box Scale as needed. If you cannot hold a freestanding handstand use the 20 minutes to practice. Session 2: 100 GHD Sit Ups For Time* *Each time you break turn […]

Week Nine Saturday “Powerlifting Test” 5 reps @ 50% 4 reps @60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 85-90% 1 rep @ 90-92% Find 1 rep max back squat 5 reps @ 50% 4 reps @60% 3 reps @ 70% 2 reps @ 80% 1 rep @ 85-90% 1 rep […]

QuickFit is back at 5:45pm!  August 31 Buy in: 2,000 meter row Then 3 rounds 400 run 20 cal row 100 DU or 300 singles Cash out: 1 mile run Finishing off the month with a long sweaty one, have fun!   August 28 21-15-9 -ski erg cals -thrusters Rest 2:00 9-15-21 -assault bike cals […]

4 week “row emphasis” cycle This program is designed to be added to a functional fitness program to improve short duration row times (500-1,000 meters). This program would be a great addition 4-6 weeks out from any competition when an athlete needs to improve row times. Bike, running, ski, etc. should be maintained through weekly […]

July 31 Partner workout You go I go 6 rounds each 12/9 cal bike 8 box step overs (35/25) 100ft farmer carry (AHAP) July 30 25:00 amrap 300 meter run  3 rounds of 15 air squats  10 sit ups  5 push ups  July 29 Death by ski erg Min 1- 1 cal Min 2- 2 […]

This 4 day a week- 6 week block is designed to cater primarily to functional fitness athletes looking for an add on or supplementary weightlifting program to work into their current training routine. This program is moderate to low in volume and is very sustainable with most traditional CrossFit programming. If your Weightlifting needs work […]

New gymnastics cycle will begin August 3.    If you are new to the cycle, start at week 1. Week 6 Friday 07/17 “Strict Cindy” 20 minute AMRAP 5 strict pull-ups 10 push-ups 15 air squats Thursday 07/16 50 GHD Sit-Ups 50 GHD Hip Extensions 50 GHD Sit-UPs Wednesday 07/15 Recover hard. Tuesday 07/14 “PULL” […]

This intro cycle will build up your “aerobic base” on running, biking, rowing, and ski erg. This cycle will help any athlete looking to improve general endurance in addition to weight training or high intensity exercise. The workouts will be “simple” and increase in volume over the course of 6 weeks.    The recommended time […]

Next week is a “de-load” week. Week 4 Saturday “244” 2 rounds 200 meter run 40 pull-ups 4 overhead squats (as heavy as possible) 2 rounds 200 meter run 40 hand release push-ups 4 front squats (as heavy as possible) 2 rounds 200 meter run 40 air squats 4 back squats (as heavy as possible) […]

Tuesday 06/30 2 rounds 200 meter run x 5 Rest *45 after each (try and get the same time each round) 4:00 rest Then: 400 Sled drag (135/95) Monday 06/29 Warm up: 3:00 steady state cardio on bike Then 4 chippers *1:00 rest after each (Equipment needed):   1 bike 1 box 1 dumbbell #1- (10:00 […]

Scale movements/reps as needed. Saturday 06/06 50-40-30-20-10 Ski erg calorie & 25-20-15-10-5 Strict HSPU Friday 06/05 10 Rounds 10 cal assault bike 2 regular rope climbs -Then- 3 Rounds 30 Push ups 15 Weighted ghd situp Thursday 06/04 Ring dip support hold 5 Rounds 15 seconds hold 45 seconds rest (53lbs/35lbs) added to weight belt […]