Wednesday 07-24-13

Wednesday 07-24-13

Warm Up Group Dynamics SKILL The movements in this workout WOD for time: 100x Pull-Ups 100x Kettlebell Swings 55/35-lbs 100x Double Unders 100x Overhead Squats 95/65-lbs  After Bash Mobility Endurance Recover Travel for time: 100x Pull-Ups 100x Dumbbell/Kettlebell Swings 55/35-lbs 100x Double Unders 100x Dumbbell Overhead Squats Recover...
CrossFit Striker Training Course is coming September 14th & 15th!

CrossFit Striker Training Course is coming September 14th & 15th!

The CrossFit Striking Trainer Course is designed to give participants the essential skills that will allow them to instruct athletes in the basic striking concepts of mixed martial arts, boxing and self-protection. Participants will be taught how to incorporate striking drills into CrossFit workouts so that overall fitness, core strength, rotational speed and power can be increased. In addition, the CrossFit Striking Trainer Course will teach participants to: *   Achieve a fighter’s fitness level *   Add variety to CrossFit workouts *   Be able to throw proper strikes and combinations, i.e. punch & kick *   Understand the role of the kinetic chain and the posterior chain that support athletic performance and fighting *   Increase the speed and power of strikes, regardless of experience *   Be able to teach proper striking mechanics to clients *   Safely run a training session involving striking skills and drills *   Teach an essential self-protection skill-set to athletes *   Effectively use shadow boxing, focus mitts and a heavy bag *   Effectively add rotation and first-step quickness to your workouts *Over 30 boxes around the country have implemented CrossFit Striking WODs into their weekly programming. Here is what they say . . . “Our athletes love the challenge that Striking WODs provide as well as the intensity and added variety in their workouts.” Eve Fatz Lotus CrossFit “The course has something to offer everybody–from the novice up to highly skilled MMA fighters.” Officer Chuck DiChiara Law Enforcement Instructor www.youtube.com/watch?v=d-dwkaEwQfY Here is the link to Register:...
Refocus, Renew Commitment, Realize Your Goals…

Refocus, Renew Commitment, Realize Your Goals…

ONE Nation, Time to get FIRED UP. We are excited to announce that we will be refocusing & renewing all of our Specialty Classes! Starting in August, we will offer the following classes on a weekly basis — Olympic Lifting, Men’s & Women’s Strength, and Endurance. Here’s the scoop on our refocusing efforts… We’ve seen the opportunity for athletes to create tremendous adaptation within these specialty classes. However, we’ve seen some of the enthusiasm wane over the past few months — we want to bring the life and fire to these sessions! Our coaching staff reevaluated these programs and refocused the programming to better benefit our community. In addition, we will hold an internal competition at the end of each programming cycle allowing you to test your fitness. Your Commitment: 1.) Reflect on your fitness, health, and goals. Think about what you want out of your fitness, what you never tried, or what you are scared of trying…and try it. 2.) Set a goal for yourself. Whether it’s to compete, set a personal record, or simply experience something new; we want each one of you to set a new goal entering these new specialty classes. With a renewed focus on both ends, we are confident that these speciality classes will be a fantastic addition to our program. In the next two weeks, you have an amazing opportunity to meet with a coach to discuss your goals and discover how we can help you get there. Feel free to grab us after class or email us to setup a time to talk outside of the box. There’s no better time than now to...