11/10/15 – Running Skills Tomorrow!


Reminder that we have Running Skills class at 6:30pm on Tuesdays. Running Skills offers something for all levels. With beginners, we work on developing technique through drills and repetition. For more advanced runners, the drills and exercises help to improve efficiency and mechanics for faster running.

Also a reminder that we have our CFSE Paintball outing this Sunday!  Meet at the gym at 10:30am to carpool out there together.  Let us know if you have any questions about this.  See you there!

CrossFit Performance


A. DA Bottoms Up KB Front Squat @33×1, 3×8-12, :60

B. Front Squat – find heavy triple in 10 minutes

Part A is an exercise designed to create thoracic stability and strength in the front squat. Don’t be fooled – this is much harder than it sounds!


EMOM x 18

Min 1: 5 Front Squats @80-85% of B

Min 2: 6-12 Burpees

Min 3: 6 -12 Box Jumps

Dose Response: Strength Endurance/CP Battery – Choose a rep scheme that takes roughly :40 to complete each time and stay with this number as you go. You may or may not have the use a squat rack.

CrossFit Fundamentals


A. TSpine Mobility

B. Overhead Mobility

C. Squat Review

D. OH Squat Review, 3×10


12 min AMRAP

10 OH Squats (light)

200m Run

Strength Class

A. Press @21×2, 3×2.2, rest :30/1:30

B. Back Squat @21×1, 3×10, rest as needed

C1. Barbell Rollouts, 3×10, :30

C2. Hollow Body Hold, 3xME, 1:30

Running Skills

A. Hamstring activation with alternating foot pull

B. Forward lean with resisted running

C. Shortened stride with cadence training