– Our February On-Ramp class begins Tuesday Feb 7th at 6pm. Tell your friends!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
Impact/Focus: Pause Back Squat
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Back Squat.
Back Squat 5-5-5-5 (22X1 Tempo)
Notes: There should be no failed reps during today’s training. For more information on Tempo Training Click HERE.
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“Beasts of the East”
Complete 15-12-9-6-3 reps for time of
Notes: Here are two descriptive quotes to assist athletes with establishing a mental concept foundation for learning and developing their kipping Pull-up technique.
“The kipping pull-up is a little more sophisticated than the deadhang pull-up. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling.”–John Sifferman
“Kipping is whole-body, athletic, and demands coordination and agility. It is plyometric, requires flexibility of the shoulders, allows for rapid cycle time, and in totality represents an essential, unique, and powerful core to extremity motor recruitment pattern.”–Greg Glassman founder of CrossFit
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