12.20.19

“I find your lack of faith disturbing.”-Darth Vader.

This is the last day to join with us on our Fall Into Fitness Special!

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Fitness

1.push press work to a 1RM in 15 min.

*compare to 08.05.19

with a constantly running clock set for 15 min. perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps hand release pushups

-3 min. max reps cal. row/bike/ski

-3 min. max reps toes to bar

*compare to 10.03.19

Performance & Sport

1.split jerk work to a 1RM in 15 min.

*compare to 08.09.19

with a constantly running clock for 15 min. perform:

-3 min. max cal. row

-3 min. max bar muscle ups

-3 min. max cal. bike

-3 min. max ring muscle ups

-3 min. max double unders

*compare to 10.03.19

10.02.19

“A man’s health can be judged by which he takes two at a time – pills or stairs.” – Joan Welsh

Click here to support Iron Crab Barbell at USAPL Raw Nationals

Click here to start with us today on our Fall Into Fitness Special

Fitness

1.bench work to a 3RM in 18 min.

*compare to 07.06.18

2.split jerk work to a 1RM in 15 min.

*compare to 08.09.19

for time:

-40m/25f cal. on bike

*compare to 06.13.19

Performance & Sport

1.bench work to a 3RM in 18 min.

*compare to 07.06.18

2.push jerk work to a 1RM in 15 min.

for time:

-row 1k

post times to comments

Read:

Two Opens!

October ’19 Cancellations and Events

08.09.19

“The snatch, clean and jerk should be active movements from start to finish.  There should ever be a moment when things are simply happening; you have to make them happen at all times.”-Greg Everett.

Fitness

1.split jerk 1RM in 15 min.

*compare to 10.19.18

for time:

-400m run

-30 cal. row/bike/ski/run

-20 double unders

*compare to 10.19.18

Performance & Sport

1.split jerk 1RM in 15 min.

*compare to 10.19.18

for time:

-400m run

-30 burpees

-20 bar muscle ups

*compare to 10.19.18

post times to comments

Age isn’t a deterrent to training, training is a deterrent to age.

10.19.18

“Your body can withstand almost anything.  It’s your mind you have to convince.”-Unknown.

Fitness

1.split jerk 1RM in 15 min.

*compare to 09.01.18

for time:

-400m run

-30 cal. row/bike/ski/run

-20 double unders

Sport & Performance

1.split jerk 1RM in 15 min.

*compare to 09.01.18

for time:

-400m run

-30 burpees

-20 bar muscle ups

post times to comments

How do you guys feel after test week?

09.01.18

“If you stay ready, you ain’t got to get ready.”-Jason Brown, Last Chance U.

Good luck today Victoria at the USAPL Fall Filibuster meet!

REMINDERS: No 8:30am powerlifting classes today, Saturday, 09.01.18!!!

Sport & Performance

1.jerk 1RM in 15 min.

*compare to 01.19.18

for time:

-30 1 arm kettlebell snatch #53m #35f (total)

-30 burpees

-30 1 arm kettlebell snatch #53m #35f (total)

Fitness

1.jerk 1RM in 15 min.

*compare to 01.19.18

for time:

-30 alternating hand dumbbell power snatch (you pick the weight)

-30 burpees

-30 alternating hand dumbbell power snatch (you pick the weight)

post times to comments

Snatchy McSnatchface.

Read:

September ’18 Class Cancellations

01.19.18

Sport & Performance

1.split jerk find a 1RM in 15 min.

*compare to 10.14.17

CrossFit Games Open Workout 18.0

21-15-9 reps for time of:

-alternating hand dumbbell power snatch #50m #35f

-burpee over dumbbell

Fitness

1.split jerk find a 1RM in 15 min.

21-15-9 reps for time of:

-kettlebell swings #53m #35f

-hand release pushups

post times to comments

Go burpees go, go!

Read:

CrossFit Games Open Registration Now Live