11/17/15 – Cystic Fibrosis Event on Saturday!


This Saturday, November 21st during our 10:30am class we will be completing the WOD for Cystic Fibrosis.  We will be accepting donations for CF and you are welcome to bring your friends and family with you to support the cause!  There will be a party afterwards at Brass Tap for all participants.  If you plan to bring a friend or two let us know so that we have an idea of how many people to expect on Saturday.  See you all there!

CrossFit Performance


A. Banded Monster Walk, 3×50′

B. RLE SL Split Squat @21×1, 3×8 each leg, rest :90


15 min AMRAP

8 Power Cleans (moderate)

16 Alt. FR Lunges

200m Run

Dose Response: Muscular Endurance – Make sure you choose a load that allows you to perform the power cleans in either fast singles or touch n’ go (TnG) fashion. This load should make for a do-able, yet difficult transition to FR lunges.

CrossFit Fundamentals


A. Squat Therapy

B. Back Squat @22×1, 3×10


EMOM x 16

Even: 15 DB Front Squats

Odd: 12 KB Swings

Strength Class

A. Deadlift @21×2, 3×2.2., :30/2:00

B. Front Squats @33×1, 3×7, rest as needed

C. Iron Scap

Running Skills

A. Hamstring activations with alternating foot pull

B. Forward lean with resisted running

C. Shortened stride with cadence training