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Deadlift EMOTM
A couple of weeks ago, we gave you your first taste of an EMOTM (Every Minute On The Minute) WOD. Today you get a second dose. These WODs are set up for a quick blast of action followed by a short rest. You are training your body to move a load rapidly and recover quickly for the next load. There is also a dynamic of mental fatigue that comes into play about half way through the workout. Push through that. You are strong, you are fit, you can make it. You might blow chunks, but remember that you will always pass out before you die.
Pre-WOD Mobility
Hamstring Floss 2 mins L/R
Sampson Floss 2 mins L/R
WOD
15 minutes, EMOTM (every minute on the minute):
2 Deadlifts (70% 1RM)
5 Burpees
Post-WOD Mobility
20 Press Ups
James has gone from using the blue band for pullups when he started to knocking out sets of six chest to bar pullups with ease in Tuesday's WOD.
Hang Snatches, Front Squats
Today is all about building strength, technique, and muscular endurance. The snatch is the most complicated movement we perform in CrossFit. We are going to remove the setup and liftoff from the ground and focus on the second and third pull in the lift. The front squat weight should be set to where you can lift the bar for a minute straight. Your quads will thank you in the morning! 
Strength/Skill Work
Hang Snatch 5-5-3-3
WOD
3x max reps in one minute
Front Squats (#95/#65)
Rest 3 minutes
Rianne dropping it low like Kat Deluna
Team Up Tuesday
We are going to build up our cameraderie today! Working with a partner changes the dynamics of your workout. It pushes you to move when you don't want to move. It makes you go when you don't want to go. You feel inclined to knock out those three extra reps that you would have waited on if you were by yourself. So, come in, pair up, and dive head first into this kickin WOD!
Partner WOD
20 minute AMRAP
3 squat clean thrusters (135/95 lbs)
6 chest-to-bar pull-ups
9 box jumps (24/20″)
12 deadlifts (135/95 lbs)
15 mountain climbers
*one person working at a time
Check out these fine ladies being super-friends with their mobility partners. Team work baby!
Won't You Swing My Bell?
Hopefully you are like me and you love to play with the kettlebells. Either way, today's WOD (Workout Of the Day) will give you ample opportunity to hone in your form and technique when it comes to swinging these big chunks of iron!
MobWOD
Painball on psoas 3 mins
Box Groin Stretch 2 mins L/R
Split Stretch 2 mins (after WOD)
WOD
50 KB Swings/10 Double Unders
40 Kb Swings/20 Double Unders
30 Kb Swings/30 Double Unders
20 Kb Swings/40 Double Unders
10 Kb Swings/50 Double Unders
(1.5 pood/1 pood, 3x singles)
Big Matt getting his swing on with swagger!
Wallballs and Burpees and Sumos, Oh My!
Be prepared to have an awesome day! The morning class really brought their A-game today. Will YOU bring your's tonight?
Pre-MOB:
Self Exploration with the Painball
Skill:
Handstand Pushups
WOD:
10 minute AMRAP
10 Wallballs (#20/#14)
10 Burpees
10 KB Sumo Deadlift Highpulls (#55/#35)
Post-MOB:
Fun with the Foam Roller
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Class Schedule
Mon – 6AM and 6PM
Tue – 6PM
Wed – 6AM and 6PM
Thu – 6PM
Fri – 6AM and 6PM
Sat – 9:30AM (FREE to the community!)
If your schedule does not allow you to attend one of the class times on our list, please email This e-mail address is being protected from spambots. You need JavaScript enabled to view it. .
Intro sessions and personal skill lessons are available at other times by appointment only.
