» Damien - Page 4

Friday 181207

“Foo”Bench Press 170# 13xThenChest to Bar Pull-ups 7xDouble Unders 77xThruster 170# 2xSit-ups 28×20 minute AMRAPSgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic … Read More

Thursday 181206

Specialty Bench Press 5×3-Put a spin on a bench press.  Use the new camber barbell, weight releasers, chains, bands, etcBetween sets work on single leg good morning or active pigeonRecline Row 3-5x Athletes that can work their feet on a … Read More

Tuesday 181203

Please sign-in on the Push Press Check-in App and check-in at the gymWide Stance Good Morning 5×3Between work sets Lat/Tri on feet 30s or PVC Bend Over 10x(10s)Back Squat 5×5 with the load that you worked up to on the … Read More

Monday 181203

Congrats to our athletes that competed in The Triad at CrossFit JSA this past weekend.  Tabata between Hollow Rocks and Arch Body RocksThen Handstand and HangingRun 200mPower Clean Touch and Go 135#/95#Bar Over Burpees12-9-7xSplit Jerk Left and Right and Push Jerk 5 … Read More

Friday 181130

Thanks for everyone that is signing onto Push Press, our new scheduling platform.  If you haven’t gotten an email on how to sign in please see VIka.PR Day!This will be the last time this year we will theme a benchmark … Read More

Wednesday 181128

Split Snatch Balance Left and Right-6 setsBetween sets scap around 10x and knuckle hang 30sRow for power enduranceBetween sets arch back, jefferson curl, and scorpion stretch

Tuesday 181127

Overhead Squats 75#/55#Burpees Start the first round 3-2-1x.  As long as the round takes is your rest.  Add a rep to any set each round.30 minute AMRAP

Monday 181126

Tabata Hollow RocksToes to Bar or Knees to ElbowsSit-upsRest 1 minute between Alternating Back Lunges 5×6Between sets Lat/Tri Stretch from feet 30s or Bully Stretch 2 minutes each sideReverse Hyper or GHRSissy SquatCalf Raise3 sets