Workouts for 8/26

Sorry this is a bit late in coming, but here are the workouts for the week!

We’ve been talking about it in class, but we have Level Method testing starting 9/9! This is a few weeks where classes are focused on giving you opportunities to level up and see what progress you’ve made. We can’t wait to get started!

Also, we have an event on Thursday September 12th at Poco Piatti’s new location downtown at 7pm. Anyone is welcome, so make plans to walk down after the 5:30 class or meet us there! They’ll have some deals happening and the room will be exclusively ours for the night. It’ll run until about 9:30 or so. (Football will be on)

Workouts for 8/18

Well… this week we’ll be smashing pull-ups! Get those hollow positions locked in and let’s get better!

Important dates coming up:

9/9 Level Method Global testing cycle begins!

9/12 Poco Piatti private event (7p) - Come eat great food and watch football!

10/3 Poco Piatti private event

10/10 THE OPEN - 2020 CrossFit Season begins! …be ready! Shore up those weaknesses, we know what movements are coming!

ROPE CLIMBS - Workouts for 8/12/19

TUESDAY!!

ALERT!!!

TUESDAY!!!

Wear long socks or bring a knee pad or ANYTHING to protect your shins. We have rope climbs. If you want to bring gloves, that’s ok too. Whatever it takes for you to leave unharmed and totally safe.

Monday - Hero workout “DT.” In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Games Over

This week has some killer workouts, including tomorrow’s benchmark workout Barbara. We don’t encourage our athletes to track performance daily, but you SHOULD keep a list of benchmarks on your phone somewhere. We did Karen last month, tomorrow is Barbara. Barbara is nasty and LONG. Prepare mentally. The physical prep Has already been worked on.

Level up opportunities!

Wednesday - front squat

friday - pressing (push-ups or strict barbell press)

Saturday - Power clean

Practice vs Pushing - Workouts for 7/29/19

Ok, here we go! This is a really challenging week of workouts. Stick to your level colors and keep the intensity high!

…relatively. Relative to how you’re feeling. This is a concept we talk about, but probably not often enough. CrossFit is hard (If you haven’t noticed). We’re working to push the boundaries of our capabilities to enjoy a beneficial adaptation. That pushing of boundaries, that adaptation process, is debilitating. It can then be compounded by lack of sleep, improper nutrition, or countless other variables.

If you show up and you’re feeling sluggish or weak, you should still move around, participate, but treat it as practice. Days like that are completely ok. The same goes for GOOD days — you nailed your sleep, you ate perfectly, your technique is dialed in, and the pan is HOT. Do the cooking. See what you can do. Push hard. Push the boundaries. Compete against your inner voice or previous personal best.

Let’s bring it this week! We have excellent level-up opportunities!

Monday - Deadlift

Wednesday - Upper body pull (pull-ups)

Thursday - Squat endurance

Workouts for 7/22/19

LOTS OF level up opportunities this week.

IF YOU’RE ATTEMPTING TO LEVEL UP, TELL A COACH SO WE CAN VERIFY IT

Monday - Neurological and Core endurance (Annie)(sub for workout)

Tuesday - Deadlift / Upper body PULL (pull-ups/chin-ups)

Wednesday - Rowing test (replace workout)

Thursday - Power clean

Friday - Kettlebell test (replace workout)

Workouts for 7/15/19

Level Up opportunities:

Tuesday - Upper Body pull

Thursday - Replace workout with Rowing

Friday - Replace workout with API

Saturday - Weightlifting

Workouts for 7/8/19

Level Up opportunities:

Thursday - Upper Body Pull

Saturday - Deadlift