Thursday

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"Strength"  Ever 2:00 x 5 sets 3 Push Press, Climb Smooth Criminal  AMRAP 15: 60 Double Unders 30 Air Squats 15 Push Press, 135/95   Box News The Open is coming! That means OPEN INTRAMURAL COMP! Head to games.crossfit.com to register for all the fun! (must be a member of CFSTC to participate)

3 Common Rowing Mistakes and How to Fix Them

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Ahhh Rowing, seems like it should be easy but it actually demands thought and attention. It’s easy enough to hop on a rower and hack away but to row efficiently and with power you must have timing and precision. The concepts are simple but there are a lot of moving parts. [video ] In the above clip you see the classic rowing posture. Arms and back are engaged creating tension. Shoulders are allowed to come forward without excessive rounding.  The legs drive back while the arms are straight and stabilizing the handle. After full extension of the legs the arm…

Tuesday

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"Squat Clean"  Every 2:00 x 5 sets 3 Squat Cleans, Climb "Clean Shave"  3 Rounds: 15 Chest to Bar Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95)   Box News The Open is coming! That means OPEN INTRAMURAL COMP! Head to games.crossfit.com to register for all the fun! (must be a member of CFSTC to participate)

Monday

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Freezer Burn  27-21-15-9 Wallballs (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (24/20) Push Presses (75/55) Calorie Row Time Cap 25:00* Record scores to Train Heroic   Box News The Open is coming! That means OPEN INTRAMURAL COMP! Head to games.crossfit.com to register for all the fun! (must be a member of CFSTC to participate)

Thursday

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"Three Cheers" AMRAP 18: 3 Kettlebells Swings (53/35) 3 Box Jump Overs (24/20) 200m Run 6 Kettlebells Swings (53/35) 6 Box Jump Overs (24/20) 200m Run 9 Kettlebells Swings (53/35) 9 Box Jump Overs (24/20) 200m Run   Continue to add 3 reps to both KBS and Box Jumps Overs until time is up.   Record scores to TH   Box News GUYS NIGHT - January 27th, AXE THROWING!

Tuesday

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“Front Loader” Teams of 3: AMRAP 7 50 Push Press (115/80) 50 Push Press (135/95) AMRAP Push Press (155/105) rest 3 minutes AMRAP 7 50 Front Squats (115/80) 50 Front Squats (135/95) AMRAP Front Squats (155/105) rest 3 minutes AMRAP 7 50 Hang Power Cleans (115/80) 50 Hang Power Cleans ((135/95) AMRAP Hang Power Cleans (155/105) Record total reps completed to Train Heroic Box News GUYS NIGHT - January 27th, AXE THROWING!