Luke welcomes our newest member, Michelle! He says, "Form, consistency, and then intensity." Luke can read.

Luke welcomes our newest member, Michelle! He says, “Form, consistency, and then intensity.” Luke can read.

WOD for Monday, June 3

WODs at 6, 8:30 & 11:45 am and 5:15 & 6:30 pm
Boot Camps at 7 & 8:30 am

Second Saturday Series: Functional Movement Systems (FMS) will be held THIS Saturday, June 8 from 12:15 until 1:30 pm. Join founding member and Physical Therapist Jay de Leon for an interactive and informative presentation. FMS is used to evaluate functional movements, and Jay will then categorize people who might be at risk for injury. Be sure to RSVP!

Foundations begins tomorrow and will be held from 7:30 until 9 pm.

I am considering offering CrossFit Endurance WODs Monday and Wednesday evenings from 6:30 until 7:30 pm. The WODs will be held at CFS, ATT, and other locations TBD. The focus will be on improving running form, speed, and efficiency. Click here to provide feedback.

Today we begin our next 8-week programming series. The focus will be on the overhead squat (OHS) or snatch, front squat (FS), push press (PP), and 3RM dead-lift (DL). The PP and OHS/snatch will be held on alternating Mondays and Tuesdays and the FS and DL will be held on alternating Fridays and Saturdays. I promise that this will all make sense once we begin.

Benchmark, Hero, and/or endurance WODs will be held on Wednesdays and Sundays.

We will also be focusing on headstands, handstands, and handstand walking this month. We’ll establish maximum hold time today and attempt to increase time and/or distance as the month progresses.

The Monday/Wednesday 7:30 WOD  cancelled due to low attendance. When membership and/or attendance increases, a WOD will once again be offered at this time. 

Headstand or handstand hold
Establish max hold time

Push press
Establish 1RM

Select headstand or handstand as your focus this first week. Attempt to hold for a minute or longer.

As always, for the push press focus on form above all else. Remove the bar from the rack, step away from the rack, take a deep breath, push your knees out, and squeeze your butt as you extend your hips and press the bar above your head, ensuring that you lock out your elbows. Attempt to push press at least 10% more than your press 1RM.

Dip and drive! Do not re-bend your knees, you know, because that’s a push jerk and all.

3 rounds (17-min total)
2-min max reps shoulder to overhead @ 65 to 75% press 1RM
Rest 1 min
2-min max reps SDHP (95/65)
Rest 1 min

The bar will start from the floor. Clean the bar to your shoulders and then press, push press, push jerk, and/or split jerk the bar overhead. Yup, push and split jerking are the best options.