Hi Brendan, I saw your post on Facebook earlier today about phase 2 of programming. Is there an objective way to know whether or not I’m ready to start the second phase– that is to say, should my mobility/ cardio endurance/ strength be at a certain level that wouldn’t hamper me in phase 2? Should […]
For the last month we have been running a “hybrid” of our foundation & building programs in order to prepare for the transition to a 2 program gym. Look at the simple definition of each program and figure out where you fit. Foundation: Lean. Mobile. Balanced. Building: Stronger. Faster. The foundation program will run Mon*, […]
So, we don’t update this blog very often and its mostly because we’ve been running our heads off trying to get all the people interested in joining through their assessments and fundamentals. Today I took one second to come up for air and noticed that we have only been open 4.5 months and we are […]
Mon – Clean & total body strength (deadlift base) Tue – CrossFit “girl” / Strength-endurace/aerobic tester Thu – Snatch + upper body strength circuit Fri – Front Squat + total body anaerobic endurance Sat – Nutrition Q & A This week Saturday’s class will be a nutrition Q & A. Our last seminar was in […]
Monday – Cleans + deadlift based total body strength circuit Tuesday – Short aerobic intervals – condensed Thursday – Snatch + upper body strength grinder Friday – Front squat density training + remedial work + anaerobic intervals Saturday – breathing at a rapid pace for a long time
Monday – Cleans + Total body (squat based) Tuesday – Deadlift + Aerobic circuits Thursday – Snatch + Total body (squat based) Friday – Deadlift + Remedial + Anaerobic Saturday – Aerobic circuits
New phase of programming begins this week. Also, some introduction to Olympic Lifting. Monday – Cleans + deadlift based total body strength Tuesday – Short aerobic intervals Thursday – Snatch + upper body strength Friday – Front squat + remedial work + anaerobic intervals Saturday – Long aerobic intervals
Monday: Total body strength – front squat based Tue: CrossFit-based Aerobic training Thu: Total body strength – deadlift based Fri: Anaerobic Alactic Endurance – prowler based Sat: Aerobic circuits or CrossFit Open 13.4
I’ve had a few people ask me to keep them up to speed on the training templates, and for good reason – some of them are working a marathon training program around our program – some of them are shift-workers. So, rather than emailing everyone everything, I’ll just throw something like this up on […]
Hey Everyone! The attached link will take you to the heat schedule (I hope). CrossFit HQ made things a little difficult for us with this one, and due to our lack of equipment we are borrowing from other CrossFit facilities. Since they are running classes still Saturday morning we can not pick this equipment up […]