Knees to Elbows/Toes to Bar
Just like they sound! Both movements require a strong core and can be done strict or kipping. Performing the movement strict is more of a strength movement while kipping is
Kipping Pull up
The infamous kipping pull up! The kip or swing allows you to generate momentum that will help you to perform more pullups over a shorter period of time. The movement
All Growns Up
30 Muscle-ups for time Brandon Pastorek 4:20. Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Do you know the Shoulder Prep? Check
Almond Flour Crust Quiche
Sun-dried tomatoes, mushrooms, chives, shallots. delicious! Ingredients – serves 8(taken & crust slightly modified from cosmopolitanprimalgirl.wordpress.com) Crust– 1 Cup almond flour– 1 tbsp butter– 1 egg– 1/4 tsp baking soda–
Squat Clean
An olympic lift, requiring great speed, coordination, power, agility, balance, and strength! Remember to jump up hard and pull your body under the bar as fast as possible!
Back Squats and Handstand Walking
5 Rounds for time of: 20 Back Squats 20 yard Handstand walk
MOVEMENT DEMOS | Shoulder Press
We do a lot of total body movement in CrossFit because it produces a lot of power. The shoulder press is strictly the arms, so we cannot move as much
10×100 meters
Ten repeats at 100 meters 90 seconds rest between runs We used a 50 meter turnaround. Fun stuff!
Heavy Metcon
12min AMRAP of: Bench Press, 3 reps (185/135) Back Squat, 5 reps (225/155)
