Constantly Varied, Functional Movement, High Intensity.  This is the definition of CrossFit.  Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. Today’s WOD will test your functional movement capability.  Relax, have fun, and get functional.  Coach Justin
Gymnastics’ [...]

Mike G. say cheeeeeeese!

Getting Behind
A lot of good things happen when you get behind in your work—at least if your work is pulling a barbell.  The last time we talked about positions, we had the bar at the knees, with shins vertical and the weight shifted toward the heels. But where do we go from there? [...]

Have you seen Niko workout?  He is always one of the fastest on the whiteboard.  Niko is going to give competing a go this year.  Look for exciting finishes from him the near future!
WOD
A:  Hang Power Clean+Push Press 7×2 (2HPC then 2PP)
B:  4 rounds for time of:
500m Row
Max effort Push Press 115/75
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