Interval Training

Wednesday 071112

Skill Pull Ups Strength Push Press 5 on the minute for 6 minutes @ 80% MetCon “Small” 3RFT 1000m Row 50 Burpees 50 Box Jump (24/20”) 400m Run U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died onREAD MORE

Tuesday 071012

Skill GHD Reverse Hyper Extension 3×12 Strength Snatch Pulls 3×8 @110% Snatch 5×1 @ 90% Note: Rest two minutes between sets. MetCon “Annie” 50-40-30-20-10 Double Unders AbMat Sit Ups

Monday 070912

Skill Ring Dips 3×8 Strength Front Squat 5 on the minute for 6 minutes @ 80% MetCon “Tumilson” 8RFT 200m Run 11 DB Burpee Deadlifts (55/35#) Note: Athletes will perform a burpee; stand up with DB in hand; no clap above head.  U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist)READ MORE

Sunday 070812

Skill Pistols Strength Clean and Jerk 5×3 @ 75% MetCon For time: 5K Run

Friday 070612

Please read the following post from Kevin Hughes, Owner of CrossFit FTF. I have learned a lot from him as a mentor, coach and athlete. It is long, but really worth reading to understand what Rx means. RX-ing Workouts- Prescribed versus Recommended- The battle continues So yesterday I eluded to the age old question ofREAD MORE

Wednesday 070412

Happy 4th of July everyone! Today we will be doing a HERO WOD in honor of our soldiers who are currently fighting and who have fallen so we can be free today. The WOD will be announced when you come in tomorrow. It is going to be tough, but remember it is in honor of those youREAD MORE

Tuesday 070312

4th of July WOD We will be doing a HERO WOD in honor of our Independence Day and all the soldiers who fought for our freedom. We will start the WOD at 9am at M2 and afterwards we will have a few drinks and BBQ. Please bring your own drinks and food to grill orREAD MORE

Monday 070212

Skill 6 minutes to establish a max effort box jump Strength Back Squat 1×20 Shoulder Press 1×20 Note: Strength will be at 50% of 1RM. Try to complete each set UNBROKEN. MetCon “Jumping Karen” 10 RFT 15 Wall Ball 15 Double Unders Note: Thank you Brian O’Brien for this WOD. 

Sunday 070112

This week has been an awesome week! Athletes have been hitting PRs in WODs and in their lifts. Keep it up athletes. Next two weeks we are tuning down the strength with a endurance and interval focus before we rest and max out again. Skill Hyper Extension 3×12 Lateral IT Band Walk 3×6 each sideREAD MORE

Friday 062912

Skill GHD Sit Ups 3×20 Strength Bench Press 5-5-5-5-5 @ 75% MetCon “Grace” For time: 30 Clean and Jerk (135/95#)

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