Training Programs

Mar 31st, 2015

Comments: 0
Category: Training Programs
Read More

Brandon Lily “cube method”

Congratulations guys and girls you made it, you survived the open. Great job to everyone who competed this year and everyone who did the open wods every Monday for the last 5 weeks it was really tough and we learned a lot about our strengths and weaknesses. We all have a lot to work on Read more...

Mar 4th, 2013

Comments: 0
Category: Training Programs
Read More

8 WEEK STRENGTH/ MOBILITY PHASE

We are beginning a new cycle of strength/ mobility that will start march 4th 2013 and last 8 weeks total. We just finished up a 6 week wave following the westside conjugate method. The next 8 weeks of strength training are based on Jim Wendler’s book: 5/3/1. This program will be based around 5 movements, Read more...

Feb 18th, 2013

Comments: 0
Category: Training Programs
Read More

DELOAD WEEK AT LAST!!

OK people we just finished our first 6 week strength phase of the new year and we did two 3 week strength phases back to back following the westside conjugate method. We made some huge improvements in our front squats, bench press and handstand push ups. I’m really happy with the improvements we have been Read more...

Jan 4th, 2013

Comments: 1
Category: Training Programs
Read More

6 WEEK STRENGTH PHASE

Alright holidays are over its time to get back to work. We just got done our 8 week strength phase based on Jim Wendlers book 5,3,1. We focused on 5 lifts: A: Power clean/ Hang clean B: Front squat C: Shoulder Press D: Back Squat E: Push press We made some huge improvements in all Read more...

Nov 4th, 2012

Comments: 1
Category: CROSSFIT WOD
Read More

8 Week Strength/Power phase

We are beginning a cycle of strength/power training that will last about 7-8 weeks total. We just finished up a 4 week wave following the conjugate method in which our primary focus was on bench press/deadlift and we had some huge improvements so keep up the great work everyone. The next 8 weeks of strength Read more...