WHITEBOARD BRIEF – Strength: Our focus for the strength work today is to prepare our hips and back for the demands of the metcon. Glute Bridges: [...]

WHITEBOARD BRIEF – Metcon: Do not try to set a PR on your first mile run. Use a pace that will allow you to go right [...]

Reminder: the Going Away Cookout for Ana will be after the 5PM class on Friday. All are invited! Also, Ana has a special workout planned [...]

WHITEBOARD BRIEF – Strength: Final week of Back Squat rep work. This week we’ll conclude with some heavier sets, but your goal is still to have [...]

WHITEBOARD BRIEF – Skill: You have your choice today of two movements that need work. This work the focus is refining movement patterns so at no [...]

WHITEBOARD BRIEF – Metcon: Classic CrossFit benchmark workout ”Helen”. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups [...]

WHITEBOARD BRIEF – Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight [...]

WHITEBOARD BRIEF – Metcon: Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is workout [...]

WHITEBOARD BRIEF – Strength: The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit [...]

WHITEBOARD BRIEF – Strength: Today is week 2 of our Back Squat rep work. All sets should be challenging, but there should not be any breakdown [...]