Posts By: Avery Wittkamp

Wednesday 150902 – Competition

Upcoming Schedule Change for Labor Day Weekend: There will only be one session on Friday at 5:30 PM for class and Sunday Class is cancelled. Please pre-register for classes accordingly. Rest Day

Tuesday 150901 – Competition

Upcoming Schedule Change for Labor Day Weekend: There will only be one session on Friday at 5:30 PM for class and Sunday Class is cancelled. Please pre-register for classes accordingly. Warm up as needed then, A. Every minute, on the… Read more »

Monday 150831 – Competition

Upcoming Schedule Change for Labor Day Weekend: There will only be one session on Friday at 5:30 PM for class and Sunday Class is cancelled. Please pre-register for classes accordingly. Warm up: 1000 m Row at 14-16 spm A. Paused… Read more »

Sunday 150830 – Competition

Warm up: Your choice A. 3 Position Snatch 5x(1+1+1) – 60%,65%,70%x3 Work from Floor, to knee, to hip. Focus only on speed and positions today. B. “Nate” 20 minute AMRAP: 2 Muscle Ups 4 Strict Handstand Push ups 8 Kettlebell… Read more »

Thursday 150827 – Competition

From the CrossFit.com Archives… 20 minute AMRAP: 5 Weighted Pull ups (50/35) 5 Overhead Squats (Bodyweight) You can take the overhead squats from the racks today if you want.

Tuesday 150825 – Competition

Warm up is 3 rounds of: 5 Close Grip Overhead Squat Bear Crawl 20m forward and 20m backwards 5 Front Rack Sotts Press 10 hollow rocks+10 V-Ups 10 Prisoner Squats (Note: Start with first progression before moving to dynamic variation)… Read more »

Monday 150824 – Competition

Warm up is 1 k Row then 3 rounds of: 1 Wall Walk+20 Shoulder Taps (or freestanding) 15-30 seconds – L-sit hold 15-30 seconds – Ring Support Hold with Turnout 5 TGU/arm (work up to heaviest possible during warm up)… Read more »