10am til 12pm. 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.


Ask Greg: What Causes Pressouts (and How to Fix Them)?

“However, pressing strength per se has very little to do with the ability to hold a weight overhead in a locked position. The question is not if you can press or push press the weight up, but if you can hold it there with locked elbows since that’s the only way you should be holding it. The bar should be received with the elbows locked—in other words, the arms aren’t even totally supporting the load until they’re in a fully locked position. No need to extend the elbows under the full load.”

Sprint: Rediscover the Most Essential Lower Body Exercise

“Be strong to be useful. CrossFitters celebrate the life preparation component of their adaptable approach and, more than ever, women are beginning to embrace strength training as essential to living well. “