What About The Toes

Eric with great leg extension.

When we teach the push press we focus on driving through the heels so that our athletes will use their hip and butt and stay balanced. Inevitably when an athlete extends the legs hard enough they may come up onto the toes. As long as this is a follow through of vicious leg extension it is not a big worry. A much bigger problem is going on the toes in the dip phase which is likely to lead to being off balance, inefficient and less powerful.

_______________

Workout:

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

_________________

HOLIDAY PARTY REMINDER:
The party is Saturday 12/18 at Kai's House 6:30-Late, and Potluck. Carpooling and attendance are encouraged! Directions are at the gym starting today.

What About The Toes

Eric with great leg extension.

When we teach the push press we focus on driving through the heels so that our athletes will use their hip and butt and stay balanced. Inevitably when an athlete extends the legs hard enough they may come up onto the toes. As long as this is a follow through of vicious leg extension it is not a big worry. A much bigger problem is going on the toes in the dip phase which is likely to lead to being off balance, inefficient and less powerful.

_______________

Workout:

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

_________________

HOLIDAY PARTY REMINDER:
The party is Saturday 12/18 at Kai's House 6:30-Late, and Potluck. Carpooling and attendance are encouraged! Directions are at the gym starting today.

Tri-Pod

Karla in great position

Just like anything else we do even CrossFit with all it's variance can become routine. And we need to constantly up the ante and continue to challenge ourselves. We hope you are always learning and increasing your understanding of your potential.

__________________

Holiday Party Reminder:

This weekends Holiday Party will start at 6:30pm and go till late. Parking is limited so arranging for a designated driver and carpooling is a must. If you have not RSVP'd yet please do so.

_________________

Workout:
Rest Day

Tri-Pod

Karla in great position

Just like anything else we do even CrossFit with all it's variance can become routine. And we need to constantly up the ante and continue to challenge ourselves. We hope you are always learning and increasing your understanding of your potential.

__________________

Holiday Party Reminder:

This weekends Holiday Party will start at 6:30pm and go till late. Parking is limited so arranging for a designated driver and carpooling is a must. If you have not RSVP'd yet please do so.

_________________

Workout:
Rest Day

We'll Be There

Sonny working the shoulder.

We have been spending months adding mobility work to your daily experience in the gym. All the time we spend on the shoulders and the hips, the quads, hamstrings, and calves are for one reason and one reason only, to make you faster and stronger. Getting into better positions will yeild more efficent movemement and efficency will yeild better output. So mobilize with your increased performance in mind.

_______________

Reminders:

Holiday Party is this Saturday 12/18 details are at the gym and RSVP here.

Sweatshirt order was put in yesterday and should be ready soon. 

______________

Workout:
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

We'll Be There

Sonny working the shoulder.

We have been spending months adding mobility work to your daily experience in the gym. All the time we spend on the shoulders and the hips, the quads, hamstrings, and calves are for one reason and one reason only, to make you faster and stronger. Getting into better positions will yeild more efficent movemement and efficency will yeild better output. So mobilize with your increased performance in mind.

_______________

Reminders:

Holiday Party is this Saturday 12/18 details are at the gym and RSVP here.

Sweatshirt order was put in yesterday and should be ready soon. 

______________

Workout:
"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Kick Back

Lucas and Chris setting a good example.

This years Holiday Party is just around the corner.  This Saturday December 18th we will be gathering as a community, not in workout clothes, to kick back and relax. More information and to RSVP please visit here

Also I will be making the sweatshirt order today if you want to pre-order you need to do so before 1:00 today.

_______________

Workout:

Four Rounds for time of:
115lb Push Press 12 reps
115lb Back Squat 21 reps

Kick Back

Lucas and Chris setting a good example.

This years Holiday Party is just around the corner.  This Saturday December 18th we will be gathering as a community, not in workout clothes, to kick back and relax. More information and to RSVP please visit here

Also I will be making the sweatshirt order today if you want to pre-order you need to do so before 1:00 today.

_______________

Workout:

Four Rounds for time of:
115lb Push Press 12 reps
115lb Back Squat 21 reps

A New Generation

Heather and Olivia hanging out.

Several years ago the best Fran time was 4:19.  That record has since been shattered.  We continue to test the limits of human potential. Ever wonder what our future generations may achieve?

_______________

Workout:

Run 5k

A New Generation

Heather and Olivia hanging out.

Several years ago the best Fran time was 4:19.  That record has since been shattered.  We continue to test the limits of human potential. Ever wonder what our future generations may achieve?

_______________

Workout:

Run 5k