Thursday, January 21, 2016


A Note From Jessica About Programming: Hey guys, I just wanted to share a note about the programming so we are all on the same page. I spend a lot of time on the daily workouts and think about all of you! (yes all of you) when I think about the year ahead. Right now, instead of doing a mini squat cycle (for those that have been around think smolov/hatch) I have programmed Monday squatting followed by dynamic squatting for the rest of the week. This will not be forever! It’s only a four week cycle. The goal here is to build endurance, strength and to prevent injury and boredom that can sometimes accompany heavy squat cycles. Oh and of course to get that BOOTY. smile emoticon We want to support our average member, as well as prepare any competitor for the CrossFit Open. If you have ANY questions message me!

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Remy uses CrossFit as a way to stay elite at Ultimate. Last weekend, her team placed in the top 10 out of 300 teams in a beach Ultimate competition!


10 Wall extensions each side (with partner helps!) See video
Banded shoulder and lat mobility
Couch Stretch


Lucky Strike! Rowling! 4 rounds

Using full pulls on the rower with no breaks in between pulls, your goal is to land exactly on 100m.
There is a 2 air squat penalty for every meter off due in between rounds.


35 Strict Chest to Bar
5 sets
With a partner, Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps
Rest during your partner’s set.
Notes: If you are new scale the C2B strength to 20 reps, or drop down to ring rows working on getting the rings to armpits and staying in a hollow body position. Use a band or a spotter for strict chest to bar. Use whatever scale necessary to get your chest (anywhere below your clavicle) to make physical contact with the bar


3 RFT:
75 Double Unders
50 Air Squats
400 meter run
Notes: Get below parallel and open those hips on the air squats! Keep the standard.

Cool Down

Stretch Chest and biceps by placing one arm flat to wall parallel to ground, palm on wall, and twist away
Foam Roll Upper back

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