9:30 – 11am – Oly Focus

11am – 12:30pm – CrossFit + Oly

11am til 12:30pm. 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.


Burpees Never Get Old

Burpees are high intensity, involve the total body, and are excruciatingly difficult to do. They also can be an easy way to injure oneself if they haven’t a clue of how to execute them. If you’ve watched movies based on American football such as “Remember the Titans” you’ll know the scene when a team of give or take 30 football players are smacking the floor, getting up into a squat, and jumping as high as they can then they repeat the process for more than five minutes at a time. The result you ask? Uniforms drenched in sweat, grown men gasping for air, and a smug coach placing these men in a practice game to prepare for a scrimmage.