Sumo time – Tue 3.21.17

 In W.O.D.

Sumo Deadlifts are uncomfortable for some people.  I Deadlift a traditional style, but working Sumo from time to time is has a rehabiliting effect, especially after last week’s Deadlift workout.  You may not like the Sumo style of Deadlifts, and they may not be optimal for your performance.  Or maybe they will be.  You’ll never know unless you try.  Maybe the Sumo style will become your default Deadlift, maybe it will help you understand efficiency of movement in the Sumo Deadlift High Pull, or it’s simply a way of adding variance into your workout program.

Strength: Sumo Deadlift 5-5-5-5-5

Conditioning: For time:
Reps of 21-15-9:
– Power Clean (Performance: 135/95#, Fitness: 115/75#, Health: 95/55#)
– Front Rack Weighted Lunges – total steps (Performance: 135/95#, Fitness: 115/75#, Health: 95/55#)
– Pull Ups (Performance: C2B, Fitness: Rx’d, Health: Ring Rows)


This March, every 2 check-ins provides a meal to a child in need through our partnership with feed ONE. The goal of feedONE is to see lives changed as they promote healthy children and communities that are free from poverty and hunger. Thanks for checking in! #meals4kids


Fitness is about progression.  Not doing more work or more reps or more volume (necessarily), but doing better quality movements and stricter, more difficult movements.  Create a plan for progression in any CrossFit movements.  Talk to your coach if you need assistance.

In our PT Fundamentals Program you work with your private coach and complete at least 5 one-on-one or two-on-one personal training sessions that will properly prepare you for the demands of CrossFit group classes. During this time, and even upon graduation, you and your coach will constantly monitor your fitness progress to help you achieve your goals!

This is available for current clients and new clients alike!

For more information, go HERE

Recommended Posts
Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.