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New to Crossfit?

Learn more about this amazing fitness experience and how you can get involved in a growing community Read More
22 Jun Posted by in Uncategorized | Comments

SFZ WOD 062217

Coaching Tips: Only link the muscle-ups if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. It is completely acceptable to do a round or three with muscle ups, then drop to the scaling to stay safe (and to bolster intensity.) Move steady with […]

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21 Jun Posted by in Uncategorized | Comments

SFZ WOD 062117

Coaching Tips: The barbell starts on the floor. Try to go unbroken if you can on the back squats, rest at the top more often if needed. Use a high bar style to save the low back for later. Make sure you don’t round the back on the bumper plate burpees, and that you lock […]

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20 Jun Posted by in Uncategorized | Comments

SFZ WOD 062017

Wod tips: Hold the kettlebell / dumbbell however you would like to make the pistol happen (at the shoulder, out in front, etc.); the scaling of the pistols will be a very strong factor in finish time. If you can’t do a pistol, choose a box that allows you to sit and stand on one leg. […]

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19 Jun Posted by in Uncategorized | Comments

SFZ WOD 061917

Wod Tips: Start slow, and watch the clock. After 3-5 rounds, speed up if you can. Break up the knees to elbows sooner than you might have to, and go faster on the burpees. As you get into round 8+, speed up if you can. Keep in mind that ‘knees to elbows’ means “KNEES TO […]

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18 Jun Posted by in Uncategorized | Comments

HP Sunday

Some deadlifts, some yoke carries and some other goodies. 9:30 start as usual. If your free in the morning we’d love to see you stop by!

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