100117

100117 – CrossFit Warm-up General Warm-up Clean Mobility Clean Prep Strength Clean Pull + Power Clean + High Hang Clean 2×2 @50% 3×2 @60% 3×2 @70% Conditioning 2 Rounds for Time: 800m Run 30 KB Swings (70/55) 15...

093017

093017 – CrossFit Warm-up General Warm-up Overhead Mobility Movement Prep Strength Shoulder Press 5×1 @90% Conditioning Partner Up – 2 Rounds Each: 200m Run 12 Thrusters (95/65) 5 Handstand Push-ups Alternate...

092917

092917 – CrossFit Warm-up General Warm-up Overhead Squat Mobility Movement Prep Conditioning “Nancy” 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# /...

5 Ways to be Less of a Negative Nancy

5 ways to be less of a “Negative Nancy” -By Derek McDermott Ill admit it… I’m a pessimist. Well, I call myself a “realist” but it doesn’t take a genius to see through the bullshit. I’m skeptical of most things, sometimes, even myself!  It’s not that that I don’t have...

092817

092817 – CrossFit Warm-up General Warm-up Posterior Chain Mobility Movement Prep Strength Deadlift 5×1 @90% Conditioning 3 Rounds for Total Reps: 1 Minute KB Sumo Deadlift High Pulls (70/55) 1 Minute Goblet Squats (70/55) 1 Minute Low Plank 1 Minute...