Archives


Friday- 160826

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×8 @ 70% of 1 RM – Alt with drop set pullups WOD Run 1 mile 10-8-6-4-2 Deadlift 225/185 HSPU

Read More

Saturday – 160730

Warmup Spealler Warmup CrossFit Warmup WOD 800m Run 50 Wall Balls 50 WB Situps 400m Run 30 HSPU 30 Burpees 200m Run 10 Wall Climbs 10 Bar MU 200m Run

Read More

Thursday – 160728

TBT – Sara Coe: CrossFitter Warmup Spealler Warmup CrossFit Warmup Skill HSPU/Handstand Walk WOD 4 Rounds 10 C2B Pullups 10 T2B 5 Deadlifts 335/235

Read More

Thursday – 160714

TBT – Amy Dehart (now Dukes) 2012 The 2016 Summer Olympics are nearly upon us, and I am SUPER excited!┬áThousands of amazing athletes compete to be the best in the world in sport ranging from archery to wrestling. A quick…

Read More

Wednesday – 160622

The handstand pushup is an advanced movement that requires a tremendous amount of shoulder and core strength. Our main concern when performing HSPU is neck safety. If you are still working on building the requisite shoulder and core strength, the…

Read More

Thursday – 160616

TBT – Lee Jung Suk. 1983. Thirty-three years ago, this strapping young lad was born on a beautiful Korean morning. Two years later, the wise leaders sent him to America, where he would grow up to learn about the phenomena…

Read More

Saturday – 141122

U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base…

Read More

Saturday – 140517

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device…

Read More

Thursday – 131003

Cori Clark. Catch every one of today’s Power Cleans with your hips above parallel and knees bent. Additionally, the faster you throw your elbows in front of the bar to create a sweet shoulder shelf, the better. In the photo…

Read More

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…

Read More