CrossFit: August 31, 2015

Happy Monday to everyone! Excited to start into this new week of training and new month…Unfortunately, website difficulties are preventing me from directly linking a video SO please follow the link below for some skill work by Dan Bailey, aka. B.A CrossFit Competitor, about the Double Under (

Skill: Clean and Jerk

WOD: 20 Minute EMOM

  1. 3 Low-Hang Power Clean + 2 Jerks
  2. 5-10-15 Yard Shuttle Sprint

CrossFit: August 27, 2015

Hey Everyone,

Unfortunately the website editor is not letting me share a video for today’s skill. If you can, follow the link and check it out for some help before our skill work today.

Skill: Glute-Ham Developer (


WOD: Alternating EMOM

  1. 30s ME Wall-Ball
  2. 30s ME Double Unders
  3. 30s TRX Pike Up

15 Minutes Total

-Couch Stretch x 3 Minutes ea.
– Banded Pidgeon x 2 Minutes ea.

Barbell Club: August 24, 2015

Today is a Mental Toughness day for the CrossFit Classes. Having said that, if you can come to an earlier class to give yourself recovery time before Barbell Club, it would be advised. If not, we can scale however we need to.
Let’s get after it today!
-Coach Nate

A) Low Blocks
-Snatch Pull + Power Snatch+ Snatch Balance w/ Hold in Bottom
-Build over 20 Minutes

B) Clean Pulls with Pause at the Knee

C1) DB Bench Press
C2) DB Bent-Over Row
3×12 ea.