Tuesday, 14 May 2013


Tuesday, 14 May 2013


1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2?3 min. between each set

3 rounds for time of:
10 pull-ups

15 burpees

20 wall ball 20/14#





 We are proud to announce that we'll be hosting Jeff Martone, the Subject Matter Expert on kettlebells for CrossFit for the CrossFit Kettlebell Trainers Course, July13 & 14th 2013.  For more details and registration check here.




20 Tips That Will Make You Better At Olympic Weightlifting     "The road to success in Olympic weightlifting is often a complex one to navigate. There are many routes to take, some more direct than others. An experienced lifting coach
can help you map out your journey, particularly as he or she will have
traveled enough paths enough times to be able to provide you with both
direction and directions.
"–Chet Morjaria for Breaking Muscle

The 20-Rep Squat Routine: Old School Strength Training     "Back in the day when they had no sophisticated equipment, no Internet recommendations, and no super-duper nutritional supplements,
those who sought to get stronger and grow muscle had to bust their
butts with plain old hard work to achieve strength and size gains. They
had only the basic means of stimulating muscle tissue – known as
barbells and dumbbells – and the smarts to allow for proper rest and
recovery following their training."
Tom Kelso for Breaking Muscle

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