When we power snatch, we’re training a complex movement with a simple foundation: it’s all jump. At it’s heart the power snatch is about forming good movement patterns to allow those powerful legs to transmit force to the bar (via an engaged core and loose arms). Without that, the jump won’t lift that bar into […]
Sometimes, it’s good to push. In this case, we’re pushing the time domain by not having a barbell lift, and just focusing on a long Hero WOD. This time it’s “Michael”, first posted all the way back in 2005, named for USN LT Michael McGreevy. I’ll never forget my first “Michael”. I was in a […]
Sometimes, you’ve got to know your limits. Sometimes you learn them quick. Today’s workout is one of those times: the low KB swings (just to eye level) and deadlifts are generally signs to go real heavy, but after those sets you’ll be needing to pop that kettlebell up into the front rack and go for […]
We’ve got ourselves a good old-fashioned squat day to go heavy, and then a workout that will have you pressing vertically down AND pushing vertically up! Pairing HSPU and Ring Dips in a workout is a spicy choice, but I think it’s going to be fun to focus on the two separate active shoulder positions […]
Hello team! Today we’ve got Day 9 of our Bar-Muscle-Up strength cycle, training those lats so that not only will you maybe get a bar muscle-up, but you’ll also end up with majestic dragon wings! Okay, maybe not that, but all this shoulder and lat strengthening will also pay off with much better (stronger and […]
Closed Monday, CF Open Friday… fun all week long!
