Tuesday, January 14, 2020

Work Out of the Day


Clean Technique

5 Sets Climbing in load:
1x Pausing PC* + 1x Power Clean
*2Sec pause @ knee and 2Sec pause in catch.



15Min AMRAP:
30x DU
10x PC 155/105
30x DU
10x BFB


Pausing Power Clean
On the 1:30 x 5:
1 Pausing PC*
1 PC

* Two pauses:
– 2 Second Pause at Knee
– Second Pause in Catch
Technique loads. Light to moderate, focused on movement.

30 Double Unders
10 Power Cleans (155/105/85)
30 Double Unders
10 Barbell Facing Burpees


PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!



Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.


Have you checked out our paleo store lately? We have a TON of delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.


New to the store are EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.

They are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.


While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!

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