NEWS


  • Today’s Context: Testing (Baseline testing week)
    Part A, Press or Squat
    Either upper body pressing max strength or full body strength/mobility testing depending on your experience and mobility. If overhead Squats can’t be performed safely, then it’s pressing and the overhead hold.
    Fitness
    This is in two parts – first build to a […]

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  • Today’s Context: Testing (Baseline testing week)
    Part A, A Superior Posterior
    Today we’re looking at hinging/pulling/posterior chain strength with the classic conventional deadlift.

    Adding in a tap n go component, for greater demand on grip and eccentric posterior chain strength, plus breath and bracing control.
    Fitness
    Build […]

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  • CrossFit FRF – Workout of the Day Wednesday 17 Jan

    By Gerard | In Workouts | on January 17, 2018


    Today’s Context: Testing (Baseline testing week)
    Gymnastic Stamina
    Gymnastics stamina all session today. Five movements, we’re covering likely Open movements with Performance, and reinforcing some basic bodyweight skill for Fitness (and bridging to those more difficult performance movements).
    For long time periods, […]

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  • Today’s Context: Testing (Baseline testing week)
    Part A, Lift!
    Another max effort strength/speed test today. This will be heavier than Monday, but slightly less technical.
    Again, we’re going to put a bit of a time limit on things, to make […]

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  • Today’s Context: Testing (Baseline testing week)
    Testing Week!
    Today we’re into the first day of our benchmark testing week for our new block “The Wolf”. This block will be keeping with the warmer weather, we’ll be getting out and […]

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  • Today’s Context: Technique and Testing (Some gymnastic skill work under a bit of intensity and a good team workout to fire up the heart rate)
    Part A, Quality
    On Thursday we saw rope climbs come in an “Every Minute” fashion. Today […]

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  • Today’s Context: Testing (CrossFit.com benchmark Friday)
    Come Get Some FRIDAY!
    Part A, Prep
    In this first part of the class today, we’re focusing on the barbell movement required for Part B. So this isn’t about maxing out, but rather focusing on good […]

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  • Today’s Context: Technique (Performing skills under fatigue)
    Part A, Technically Tough Technique
    Technically tough EMOM, choose a rep scheme that allows ‘perfect practice’. The rep scheme and modifications should be repeatable every set, and not cause undue fatigue, let alone failure.
    Alternating Exercises Every […]

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  • Today’s Context: Training
    Part A, Leggies
    A volume based strength piece, meaning the focus is not on finding maxes for any of the rep ranges. Instead, work at tough but not max loads, so that the rest periods do not become […]

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  • Today’s Context: Training Accumulate good load and volume with strength, and pursue unbroken technically proficient movement during metcon
    Part A, A Push and a Pull
    Gymnastic vertical press strength paired with a weightlifting horizontal pull strength movement.
    Find a vertical press variation […]

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