Work that skill – Thu 1.26.17

 In W.O.D.

Skill: Spend 15:00 practicing Muscle Ups, Strict Pull Ups/Chin Ups, or Kipping Pull Ups.

*Same thing as we did in “Skill” work the last two weeks.  Hopefully you created or begin this week to create a plan for progression in any one of these movements.  Talk to your coach if you need assistance.

Conditioning:  Complete for time:
Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
– Handstand Push Up (Performance: to deficit, Fitness: Floor, Health: 1 Wall Walk to handstand hold*)
– Kettlebell Swing – russian (53/35#, Health: as heavy as possible)
– Box Jumps (Performance: 30/24″, Fitness: 24/20″, Health: Land in “Power” position)

*For the Health Wall Walk to handstand hold, complete 1 wall walk and count out loud to the rep round you are on (i.e: 10 rep round count 10 seconds, 9 rep round count 9 seconds, etc.)


The CrossFit Open is only weeks away.  CrossFit Open 2017 registration is open now.   I will be setting up a team this weekend.  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!


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.