Walking on your hands

Sometimes there are other ways to get from point A to point B.  I think my oldest daughter spends more time walking on her hands than on her feet.    Tomorrow is a great opportunity to get some time in on important skill work, and get some ideas of drills you can do...

Benchmark WOD

Another benchmark WOD 🙂  This programming is making sure you get to test your benchmark workouts so you can have a baseline. We have a lot of new people in the gym, so this is a good opportunity to get a starting point.    For those of you that didn’t read my last...

Squatting…again

🙂 I know we squat a lot. It’s programmed multiple times per week. It serves a great purpose, though. I’ve mentioned this before, but in case you missed it, squatting frequently, affects your fitness results greatly. How often do you get up from sitting in a chair?...

Alllllll the dumbbells

Lots and lots of high volume with the DBs on Monday. Make sure you pay attention to how you lift, when you do such high volume reps, so you don’t hurt yourself. Keep the chest nice and broad, pay attention to your midline and keep your weight in your heels. Let’s go...

Point Of Sale

Just a friendly reminder that the bottled water and other “Point-of-sale“ items are not free.    It is on the honor system, however that’s based on the fact that we are trusting you to be honest.  There is a jar,  above the fridge, to drop money in, or there is an...

Nancy

I googled ‘Nancy’ and this is what came up 🤷🏼‍♀️. Haha!  So here you go! Thursday August 15th 1. Skill Work Pistols 2. Conditioning ‘Nancy’ 5 Rounds 400m Run 15 Overhead Squats...

ITS ONLY 60 SECONDS

Here’s to a retest of the one minute assault bike challenge. How many calories can you get in 1 minute of your best effort?? ...after the snatch ladder... Wednesday August 14th 1. Strength Every minute for 20 minutes 1 Power Snatch + 1 Squat Snatch 2. Conditioning 1...

Remember my little lecture, Thursday night about spending 20 mins 2-3x per week, focusing on skills you desire, but don’t have enough time during regular class to work on? 😁 Here’s where that extra practice will come in handy, however tomorrow you may get an...

All the front squats…

Lots and lots of front squats tomorrow, folks! Watch your form and protect your back. Listen to the trainers, so the movement is effective and not detrimental. It’s easy to hunch over, or let your knees go, when it gets heavy. Focus on technique during the strength...

Work on your weaknesses

Bar Muscle Ups!!! One of those movements that takes time... time we don’t have...or, time we don’t think we have. It’s really tough to get everything needed, within a full hour, to be a well rounded Crossfit athlete. If we program them, it seems people complain...

© 2019 CrossFit of Fremont All rights reserved.

CrossFit Journal: The Performance-Based Lifestyle Resource