12-10-14

400m row 70 Wall Ball 100 Double Under (300 singles or 40 attempts if you do not have doubles) 70 Push-up 400m row

Article of the Day: Reflections of an Injured Silverback by: Darren Barlow, Cross Fit 845, New York

Something that is always on my mind is injury, and more specifically injury prevention. Our main objective is to make life easier through better health and fitness. I’ve recently shared this article with or 3 people and thought it would be good to share with everyone. There are some great tips about things you can do to stay safe no matter where or how you choose to train. Read the complete article HERE

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3.9.21

A. Strength Strict Press 4 sets of 3 reps B. Conditioning 5 rounds for time of 15/12 calorie bike 5 DB Strict Presses -30 second rest between rounds- 12 MINUTE CAP *coaches challenge Strict HSPU

3.8.21

A. Strength Front Squat 4 sets of 5 reps @ 75-80% of last weeks 3 rep B. Conditioning 14 minute AMRAP 500m row 10 Squat Cleans (135/95)(95/65) 50 Double-Unders

3.5.21

A. Strength EMOM X 10 Odd: 12/10 cal bike Even: Sets 1+2: 10 Perfect Kip Swings Sets 3+4: 6 PU or Banded Pull-Ups Set 5: 5 C2B PU or Jumping PU B. Conditioning 16.1 20 minute AMRAP 25 foot overhead wa