Month: September 2016

Mon 9/26 – Sun 10/2/2016

Monday 9/26 Front Squat 5-5-5-5-5 Start 1st set with roughly 70-80% of 1RM. Increase weight each set if possible, and if you don’t know your 1RM front squat, use 85% of your 1RM back squat. + ROMWOD (or coach lead mobility)   Tuesday 9/27 7min AMRAP 5 DL 165/115lbs 10 Burpee (not over bar) 200m […]

9/19 – 9/25/2016

Monday 9/19/2016 5 Rounds 30sec AMRAP Hang power cleans rest 1min 115/80lbs rest 5min then, 5 Rounds 30sec AMRAP burpee box jumps 24/20″ *no lock out required rest 1min   Tuesday 9/20/2016 3k Run for time or 3750m Row + ROMWOD   Wednesday 9/21/2016 12min AMRAP 10 Dead Lifts 165/115lbs 10 alt Pistols 10 Shoulder […]

Insider advice to fellow hardgainers – Coach Brandon

As an ectomorph in a previous life, nothing is more frustrating to me than hearing someone say they can’t gain weight. First of all, I’m not going to let you say can’t. My canned response to the complaint is a simple, “You’re not eating enough.” To which I nearly always get the reply, “But I’m […]

9/12 – 9/18/2016

Monday 9/12/2016 “Diane” For Time: 21-15-9 DL 225/155lbs HSPU + ROMWOD   Tuesday 9/13 15min AMRAP 10 TTB 15 x Back Squat @ 135/95lbs 50 DUs   Wednesday 9/14 4 RFT 10 Push Presses 95/65lbs 15 Box jumps 24/20″ 20 Burpees 400m Run rest 1min   Thursday 9/15 18min EMOM min 1: 20s Hollow body […]

Eat ALL of the Calories! – Coach Brandon

The latest trend in diets for CrossFitters is macro based diets. So what in the world are macros? Do you even IIFYM, bro? Macro based diets go by a lot of different names. You’ve seen the Zone, Weight Watchers, IIFYM (If It Fits Your Macros), flexible dieting, and more. All of these plans base their […]

9/5/2016 – 9/11/2016

Monday 9/5/2016 “31 Heroes” 31min Partner AMRAP 8 Thrusters 155/105lbs 6 Rope Climbs 15/12ft 11 Box Jumps 30/24″ Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a weight 45/25 lbs. When Partner 2 returns from the run, Partner 1 will grab the weight, and begin their 400 meter run, while […]