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26TH JANUARY, TUESDAY

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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25TH JANUARY, Sons Of 1 Barbell Club

Metcon (No Measure) A. Spend 3-5 minutes working on muscle-up technique. and then . . . Every minute, on the minute, for 6 minutes, complete: Handstand Walk x Max Distance in 30 seconds If you do not have handstand walks, then . . . Every minute, on the minute, for 10 minutes, complete: Handstand Leg Taps x 14-16 taps B. Every 2 minutes, for 10 minutes, complete (5 sets): Clean + Front Squat + Jerk Build to the heaviest weight possible, keeping the complex unbroken. C. Complete as many rounds and reps as possible in 5 minutes of: 1 Power

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Couch To CrossFit RoadHouse

We are proud to announce a Couch To CrossFit RoadHouse program! This program is made to ensure that you are brought into fitness at your own pace. The athlete will be in a beginners only class. After a two hour nutrition class on the 23rd of January at 9 am, where the athlete learns the basics of paleo and nutrition taught by a nutritional therapist. The classes will have beginners workouts and basic movements to ensure that they are CrossFit ready in 4 week. The program include 2 crossfit classes and 1 yoga class weekly. Call today for more information. 2513082136

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Couch To Crossfit Roadhouse Program!

This program is made to ensure that you are brought into fitness at your own pace. The athlete will be in a beginners only class. After a two hour nutrition class on the 23rd of January, where the athlete learns the basics of paleo and nutrition taught by a nutritional therapist. The classes will have beginners workouts and basic movements to ensure that they are CrossFit ready in 4 weeks. The program includes 2 CrossFit classes and 1 yoga class weekly. Call today for more information – 2513082136

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Crossfit + Yoga

Crossfit + Yoga, The New Holy Alliance    I was always one of those meatheads that said why stretch? My MMA sensei always said, “does a lion stretch before he kills an antelope?” Why yes, yes he does. My prs in all squat related exercises have increased by 25% since I started yoga. So there alone is the reason to find a good yoga practitioner. There’s your empirical proof old school hard core crossfitters. CrossFitters always ask why they should take a yoga class. They feel the extent of their flexibility work should be a few key stretches before and

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The Best Investment You Will Ever Make! How gym memberships pay for themselves in the long term.

Most people do not think that they will ever get anything directly back from the money they pay for a gym membership. That is why a cheap membership to a “globo” gym seems like a great option for many. Only $10 a month seems like a fantastic deal, especially in comparison to a CrossFit membership that can range from $135-$200 a month. Paying so much more doesn’t make much sense, until you actually look at what you get out of both memberships. The $10 membership is cheap and that is what’s appealing about it. Past the price, however, it offers

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Injuries and CrossFit

How to Survive!! By Brian McMillian CNT Contrary to common thought, you will not die or end up in surgery after your first session of CrossFit. You are way more likely to be one of the 16 million people to die from metabolic disorders like heart disease, cancer, diabetes, and stroke. Data shows that exercise prevents Metabolic syndrome. So, lets get off the couch and get healthy right? You may be like well hell yeah!? But how can I be safe, because I don’t wanna be hurt. We are going to outline some Simple guidelines to follow to ensure that

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