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Week of 8/21

  Shoutout to some of our awesome athletes tackling G3 this weekend! The fun isn’t over yet, but both teams look to be doing great! We can’t wait to hear how it went! Click here for this week’s workouts.

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Monday – 130930

Chris Mendes. A good front rack position is critical to improving your fitness and athleticism. It keeps the weight loaded on your deltoids and skeletal structure instead of on your wrists, allowing you to move heavier loads. Also critical to…

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Saturday – 130928

Rise and shine, it’s Weightlifting time. Tomorrow morning is the first of our Weightlifting Sessions at CrossFit 314. Neil has a jam-packed session planned – DO NOT BE LATE. We’ll start promptly at 11am. Plan on finding some good-form 1RM’s…

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Monday – 130916

Warmup CrossFit Warmup 3 Rounds of 10 Strength Back Squat 4×3 Back Squat Aim for 85% or more. WOD 20 Minute AMRAP 400m Run 40 Air Squats 4 MU*

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Friday – 130913

Tim Schultz. Again. At CrossFit 314, we teach the “Catapult Method” of weightlifting. There is an excessive opening of the hip, where the bar makes contact with the hips and the shoulders wind up behind the hips. This puts an…

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Wednesday – 130911

We Remember. Warmup CrossFit Warmup 3 Rounds of 10 Strength Deadlift 2-2-2-2-2-2-2-2-2-2 *Score is total load. Cashout 3 Sets of GHD Situps

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Tuesday – 130910

Henry Novotney.  Today’s workout has an unreasonable number of pullups. Scale appropriately, and have fun with it – like Henry. Warmup CrossFit Warmup 3 Rounds of 10 WOD From the 2013 CrossFit Games: “2007“ For Time: Row 1000m Then, 5…

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Monday – 130909

Katie Antonacci. Treat the Back Squats as today’s Main Event. The WOD is really just a fun little treat that I put together because I like you guys. Warmup CrossFit Warmup 3 Rounds of 10 Strength Back Squat Find 1…

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Wednesday – 130904

Check out Tim on this Shankle Complex. He’s got 275lbs here, which is his 1-rep max for a Clean and Jerk. He could tidy up that jerk a bit, but for goodness sakes, there’s 275lbs on that bar!! Well done,…

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Friday – 130830

Tim Schultz For today’s deadlifts, pick a weight that will allow you to move quickly with good form, while still being heavy enough to make you not want to pick it up even one more time. Nice lift, Tim. Warmup…

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