Month: February 2017

Monday 2/27/17 – Sunday 3/5/17

Canned Food Drive benifiting Harvest for Hope! Tuesday 2/28 – Monday 3/5 Check the white board for your Team Roster! Happy Open Season! Monday 2/27/17 1. Handstand Push-Up Practice 2. Build to a Heavy set of: 2 Back Squat w/2 sec pause in bottom + 1 Back Squat then, EMOM x 8 3 Back Squats […]

Monday 2/20/17 – Sunday 2/26/17

Monday 2/20/17 1. Handstand Push-Up Practice *Coach will have varying options on board 2. 5 Rounds for Time of: 10 Push Press 115/80 10 Strict Pull-Ups   Tuesday 2/21/17 1. EMOM for 10 minutes complete: 1 Hang Power Snatch + 1 Power Snatch 2. EMOM for 10 minutes complete: 1 Hang Power Clean + 1 […]

Monday 2/13/17 – Sunday 2/19/17

RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN?    Monday 2/13/17 1. As many rounds & reps as possible in 16 minutes of: 1 Rope Climb 5 Burpees 7 Goblet Squats 70/53 2. Double-Under Practice Choose one of the following a. 5 sets of 50 unbroken b. 6 sets of 30 unbroken c […]

Monday 2/6/17 – Sunday 2/12/17

RABBITS HAVE YOU SIGNED UP FOR THE 2017 CROSSFIT OPEN?        Monday 2/6/17 1. Overhead Double DB Walking Lunges 8-8-8-8-8 2. As many rounds & reps as possible in 20 minutes of: 10 Left Arm DB Overhead Walking Lunges 50/35 8 Burpees 10 Right Arm DB Overhead Walking Lunges 50/35 8 Chest-to-Bar Pull-Ups […]

The Burgener Warm Up

Coach Mike Burgener, former Marine and school teacher, has been coaching olympic weightlifting for over 40 years. He currently resides in California where he runs a training facility and CrossFit affiliate out his home garage. He travels world teaching Olympic Weightlifting to athletes and coaches as the subject matter expert for the CrossFit Weightlifting Seminar. […]