RARRR!

Oh, the bear.  If you’ve done this complex before, I really don’t need to say much more.  If you haven’t, you’re in for a treat today! The bear complex is a series of barbell movements that is done seven times in a row without the bar resting on the ground.  No individual movement here will…

twice through

If you analyze any set of WODs that happen here and do a little math, you’ll see that there’s a range of “total reps” that will show up in any one workout.  If weights are heavier and/or the WOD is meant to be shorter, there will be less total reps.  When the weights are light…

More time moving

CrossFit workouts can take anywhere from a couple of minutes to well near an hour (or more, but we like you more than that =) ).  Training across different time domains keeps things fresh and helps us avoid falling in to a rut or plateauing.  As much as I love a good sprint or interval…

Hittin’ our hammies from another direction

Training our posterior chain is important to both sport performance and to the general functionality of our bodies, so much so that we generally put it under solid load a few times a week.  Today’s RDLs might on the surface seem very similar to our conventional deadlift (another great posterior chain exercise), but they’ll be…

A constant, and the constantly increasing

If our intent with a WOD is consistent metabolic intensity, you’ll often see a descending rep scheme across rounds. Our workout today does the opposite – we’ll be adding two reps per round of our front squat. This provides quite a different challenge, one that becomes much more mental as the workout progresses. We know…

It’s all in the scale

Each day we post programming on the blog and on the whiteboard, it’s there as a guide. It’s a foundation for our training – a structure we use to build our abilities.  The term “scaling” in CrossFit might color our efforts as seemingly less valid, but this is not the case.  Each one of us is…