WOD

Master the Burgener Warm-Up

  • Posted by Melody Shulse
  • On June 24, 2013
  • 0 Comments
First, a huge thank you to everyone who came out this weekend and joined in our Super Spirited Saturday. We had a blast, and we hope you did too! Eating paleo is not that bad, huh? The definition of snatch is a weightlifting movement in which the weight is raised in one uninterrupted movement from
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Super Spirited Saturday!

  • Posted by Melody Shulse
  • On June 21, 2013
  • 0 Comments
Whew! It has been a long, hard week, hasn’t it? I, for one, am thankful it is Friday and the weekend is on its way! Today’s workout is an ab burner. Everyone loves to work out their abs, after all, they are considered some of the “show muscles” we love to see. I like working
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Leave your ego at the door

  • Posted by Melody Shulse
  • On June 20, 2013
  • 0 Comments
I think it is easy in our CrossFit culture to get caught up in the competitive atmosphere and forget the real reason we started CrossFit in the first place. CrossFit was originally designed to forge a broad, general, and inclusive fitness regiment. The founders sought to build a program that would best prepare trainees for
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Raise your hand

  • Posted by Melody Shulse
  • On June 19, 2013
  • 0 Comments
Anyone here ever rip their hands open during pull-ups, toes to bar, muscle ups, or lifts? Show of hands? Ripping your hands is sometimes considered a badge of honor in the CrossFit world. The first time it happens, we show our friends, take pictures, post them on Facebook, the whole shebang. But then it happens
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Paleo goodness

  • Posted by Melody Shulse
  • On June 18, 2013
  • 0 Comments
Happy Tuesday everyone! How is your week going? I hope things are going swell for you. 🙂 How is everyone doing with our Summer 2013 Nutrition Challenge? Don’t forget to get your weight and measurements before Wednesday, and drop into the labeled box. Are you finding the challenge easy and successful, or have you hit
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Are you pushing wrong?

  • Posted by Melody Shulse
  • On June 17, 2013
  • 0 Comments
We perform a lot of different “push” movements in CrossFit. Push press, push jerk, bench press, burpees, and good ‘ole push-ups are all variations of the push movement. Push movements are designed to work your chest, while also engaging your lats, traps, triceps, and biceps. They are great for building upper body strength. But, only
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AMRAP— what?!

  • Posted by Melody Shulse
  • On June 14, 2013
  • 0 Comments
CrossFit loves to throw around all sorts of crazy lingo and acronyms. Some make sense, others, not so much. One you have probably seen before, is AMRAP. AMRAP stands for “as many rounds as possible” within the alloted time frame. During an AMRAP workout, your mental game should be set before you begin. Decide how
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A proper pull-up

  • Posted by Melody Shulse
  • On June 13, 2013
  • 0 Comments
Pull-ups are defined as “raising oneself while hanging by the hands until the chin is level with the support.” There are many variations of pull-ups, including jumping pull-ups, banded pull-ups, kipping pull-ups, butterfly pull-ups, and strict pull-ups. We love incorporating pull-ups into our workouts because not only are they a functional, upper-body blaster, but they
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Hydrate, hydrate, hydrate!

  • Posted by Melody Shulse
  • On June 12, 2013
  • 0 Comments
We all realize by now how incredibly hot it has gotten outside. And the bitter reality, is that it is just going to continue to get hotter as we get deeper into the summer months. Heat illnesses related to sports and exercise plague many people during the brutally hot summer months, but fortunately, it can
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3, 2, 1…Run!

  • Posted by Melody Shulse
  • On June 11, 2013
  • 0 Comments
Let me start out by saying, we are BLOWN AWAY with all of you and your commitment to health and fitness. The turnout and participation for our Summer 2013 Nutrition Challenge was way more than we had hoped. You are all going to benefit so much for taking on this challenge, and we hope you
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