10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. You can also use this time as an Open Gym Session, just make sure you have a plan.


Got speed?

An Open Letter to the “Big Dogs”

Lest you miss the point, let it be stated again: There is nothing wrong with a love of lifting. Training specifically to lift heavy is fantastic. Regularly lifting heavy is also part of a well-rounded CrossFit program. Lifting to target and eliminate a weakness is fine as well. However, exclusively lifting heavy to the detriment of other aspects of fitness is ridiculous if you claim to do CrossFit. CrossFit is not just showing up to max out on heavy days.

Hook Grip: How, Why and When You Should Use It

There are only two Olympic lifts that meet true Olympic-standards, The Clean and Jerk and the Snatch. In both of these exercises, the hook grip is designed to stop the barbell from turning while gripped in the hands. The nervous system is smart and will sense danger. If the body feels that the grip being used is too weak for the weight being lifted, it will not allow the muscles to “fire” aggressively, in an attempt to protect the body. In other words, the nervous system acts as a built-in safety mechanism. Therefore, if we secure the grip to meet the weight, we rewire this protective mechanism and give the body a sense of security and stability.