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CrossFit WOD, February 19, 2018

Feb 19th Weightlifting Metcon (Weight) 6 sets of: 2 Clean Hi pulls + 1 Power Clean Sumo Deadlift High Pull (5-5-5-5-5-5) Alternate with handstand kick ups and 30-60sec handstand holds Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP: 15 TTB 12 Box Jumps 9 Deadlifts 225/155

Injury Prevention and Recovery

written by Coach Joe Have you ever been injured? “WHAAAAT?! …Nooo?!!” Or maybe your like me and you do get injured sometimes… Not the major obvious injuries, but the nagging consistent ones. The ones we tend to ignore. Ones that go away while we exercise, but come back later as aches and pains. I’m talking… Read more »

All or Nothing

All or Nothing:  By: Jordan Robles    It’s easy to get caught up in the New Year hustle: “I’m going to be in the gym every day, eat strict paleo, add in extra cardio, lift more, lose weight…”  And while there’s nothing wrong with having goals in mind, it’s important to give yourself the room to… Read more »

Practicing Balance in Life Led Me to 3 Helpful Findings

Written by Coach Elijah, As I head into the new year my biggest priority is, balance. My perspectives on life have shifted and I’m finding new passions, different motivations, as well as cultivating new and meaningful relationships. With all of that comes the difficulty in managing my time and stress. I have a lot on… Read more »

Mapping out a plan for 2018 – Coach Ashley

“If you don’t know where you’re going you might not get there.” –Yogi Berra In 2017 I was training harder than I ever had, eating the best I have in my lifetime and was surrounded by a core group of friends that are incredible to say the least. I enter 2018 training less, trying to… Read more »

Managing New Year Resolutions when Everyone is Talking Change – 3 Strategies for Success in 2018

Happy New Year Iron Athletes! EVEN if you lived under a rock…some way…somehow…you have inevitably been exposed to some kind of advertisement talking about new year resolutions. So what do you do when you are inundated with this idea that you have to change everything about yourself? FIRST Breathe & Brainstorm Nothing was ever accomplished… Read more »

Squat Like a G! Among Other Things…

Written by: Coach Elijah I’m always watching weightlifting & CrossFit videos to learn new cues or methods professionals are implementing in order to better my ability.Seeing as how we are in the middle of our strength cycle, I thought this video would be helpful in pointing out 2 things that will help build a better squat:… Read more »

Here is Why CrossFitters Should Love Running

CrossFit Endurance Instructor Chris Hinshaw is an amazing Triathlete turned CrossFitter after experiencing how greatly it’s training principles improved his health. Now, he turns his incredible knowledge of triathalon and endurance training on CrossFit’s best athletes and proves that you can structure aerobic workouts that will not weaken your other skills, but rather strengthens each component drastically! Here… Read more »

Friday Night Frights Events Announced!

Individual Competition – Rx Division EVENT 1  6-minute cap to find your 1 Rep Max of the complex: 1 Power Snatch + 1 Hang Squat Snatch *Athletes cannot drop the weight between the two movements. EVENT 2  3-minute AMRAP of Sumo Deadlift High Pulls at 95/65 immediately followed by a 1-minute AMRAP of 15′ Rope… Read more »