Powerlifting Heavy Day

The Powerlifting Heavy Day forms the basis of strength training in a CrossFit regime.  On Mondays, we work Bench, Squat, Deadlift, and Press with one or two accessories to help you gain strength and stability.

Main Lifts Featured

• Hi Bar Back Squat
• Low Bar Back Squat
• Conventional Deadlift
• Sumo Deadlift
• Bench Press
• Push Press

Example Heavy Day Workout

Warmup – 6 Minutes

10 Walk Outs to Malasana Pose to Prying Squat to Ankle Stretch
20 Leg Lifts
20 Leg Scissors

Skills: 5-10 Minutes

Low Bar Back Squat Skill Work
Beginner: 10 Minutes | Advanced: 5 Minutes

Heavy Lift: 15-20 Minutes

Low Bar Back Squat Max: 5-5-3-3-1-1-1
Beginner: 20 Minutes | Advanced: 25 Minutes

Accessory: 8 Minutes

3 x 5 Good Morning: 10 Minutes

Stretches: 6 Minutes

Kettlebell Soleous Stretch
Lacrosse Ball Foot Myofacia Release

CrossFit Metabolic Conditioning

Features a warmup, skill work, and intense conditioning workout.  The workout varies every day, but expect to see barbell lifts, running, bodyweight exercises, pullups, kettlebells, TRX, and more.

Example Metcon Workout

Warmup: 

6 Minutes of Bear Crawl with 8 Jump Squats every Minute

Skill Work

Wall Walk: 5 Minutes
Dumbell Snatch: 5 Minutes

Workout

AMRAP* in 20 minutes
2 Wall Walks
20 Alternating Dumbbell Snatches
24 Air Squats

Scalings | Difficulty

Advanced: 10″ from wall wall walks, 50/35lb dumbbells
Intermediate: 20″ from wall wall walk, 35/25lb dumbbells
Beginner: 3 step wall walk, 25/15lb dumbbells

AMRAP: As Many Rounds as Possible

CrossFit Gymnastics & Conditioning

Bodyweight Training with Gymnastics Skill Work & Conditioning featuring a warmup, gymnastics progressions, conditioning, and stretching.

The Importance of Scaling

In our CrossFit Gymnastics class, we will teach how to build the strength and skill to do these difficult exercises.  You can come to a muscle-up class even if you can’t do a single pullup because it’s scaled to your level.  On the other hand, even if you can do the basic gymnastics skill, there are always more challenging progressions we will offer you.  It’s never too hard and never too easy.

Rhythmic Gymnastics vs CrossFit Gymnastics

Rhythmic gymnastics is what you think of when you picture people doing balance beam work, backflips, etc.  CrossFit Gymnastics is bodyweight training or calisthenics.

Gymnastics Skills

• Ring muscle up
• Bar muscle up
• Double under
• Handstand walk
• Handstand pushup
• Ring dip
• Rope climb
• Toes 2 Bar
• Chest Bar
• Kipping Pullup

Example CrossFit GymnasticsWorkout

Warmup: 

3 Rounds: 6 Minutes

• 1:00 Minute Hollow Hold
• 20 Dumbbell Strict Press

Gymnastics Skill Work

Handstand Pushups: 15 Minutes

Progressions:

• Knee Pushups
• Pushups
• Pike Pushups
• Box Pushups
• Decline Pushups
• Headstand
• Handstand
• Handstand Pushups
• Kipping Handstand Pushup
• Deficit Handstand Pushups
• No-Wall Handstand Pushups

Conditioning Workout

In 12 Minutes: for Max Reps:

• Handstand Pushups Max Unbroken Reps
• Row or Bike 15 Calories

Mobility

Triceps: 6 Minutes

• Tricep Roller Myofascia Release
• Tricep Banded Stretch

Butts & Guts

A strength class that shapes your butt and chisels your stomach. Featuring the hip thruster and accessories for the hips and core, Butts and Guts not only makes you functionally strong, it makes you look Instagram fit

The Hip Thrust

In Butts & Class, we always do a glutes dominant exercise.  Generally it is some variation of the Hip Thrust or Frog Pump.

The Accessories

It’s going to be core and hips of course.  We work on everything from leg lifts to hamstrings.  Basically, every muscle that touches your pelvis is fair game for the Butts & Guts Burn.

A Serious Strength Class

Don’t let the catchy name fool you … Butts & Guts is a serious strength class that scales up to any athlete.  As with all of our classes, we feature a beginning scaling and we will teach how to do the hip thrust and accessory work safely.

Example CrossFit Butts & Guts Workout

Warm-up: 6 Minutes

• B-Stance Hip Thrusts
• Deadbugs

Main Lift

B-Stance Hip Thrust: 5-5-5-5-3-3-3-3: 20 Minutes
– Hold lockout on each rep for a 3-second count.

Accessories

100 Swiss Ball Deadbugs:
For Time: Cap 10 Minutes

Single-Leg Offset Deadlift: 3 x 10 – use the same weight for each leg.
For Load: Cap 8 Minutes

Cooldown: 6.5 Minutes

• 90 Seconds Downdog
• 90 Seconds Adho Muhkasana
• 90 Seconds Parvirtta Adho Muhkasana
• 90 Seconds Banasana
• 60 Seconds Revolved Supine Leg Hold
• 60 Seconds Revolved Supine Leg Hold

Olympic Weight Lifting

The Olympic Lifting Day helps you master the technique and build the strength for the snatch, clean, and jerk.  The class features a warmup, skill work, workout, and mobility.

Main Lifts in Olympic Lifting Day

• Barbell Snatch or Kettlebell Snatch
• Barbell Clean or Kettlbell Clean
• Split Jerk, Push Jerk, or Squat Jerk
• Barbell Front Squat or Dumbbell Front Squat

Variations:

We program in variations of these exercises as well. For example:

• Clean Pull
• Snatch Balance
• Tall Clean

Minor Lifts:

Minor lifts are very important accessories that tend to take more time to do.  They are often programmed together in a single workout e.g. OHS & Sumo Deadlift Highpull. 

• Split Squat and Lunge,
• Overhead Squat,
• Sumo Deadlift High Pull
• Pullups & Chinups

Clusters:

You will also see clusters or combos. For example: 5 Backsquats + 1 Snatch Balance.  Or 4 Power Snatches + 2 Overhead Squats.

Sample Olympic Lifting Workout

Warmup: 2 Rounds (8 Minutes)

• PVC Hang Clean
• PVC Tall Clean

Main Lift: Barbell Clean (25 Minutes)

Spend 10 Minutes to warmup to your Max Clean
Then
1-1-1-1-1

Advanced: Squat Clean

Intermediate/ Experienced: Power Clean

Beginner: Muscle Clean

Mobility (10 Minutes)

External/internal Shoulder Rotation

Scoring: Time

Beyond Stretch

Our Kinstretch based mobility class builds flexibility, strength, and helps prevent injuries caused by muscle imbalances. Build Mobility for CrossFit Today. Our Kinstretch, Beyond Stretch features the same stretching that professional dancers and gymnasts use to improve their flexibility, gain control, and strengthen their range of motion. It’s professional-grade stretching for CrossFit, and it will help you get stronger while protecting you from injuries.

The Mind-Muscle Movement, Kinstretch Class

Beyond Stretch is the kind of training that professional dancers and gymnasts use to improve their control and range motion.  Based on FRC, Kinstretch, & ReadyState, Beyond Stretch improves passive and active flexibility.  Beyond stretch is specifically designed to help you improve your mobility for CrossFit. All skill levels are welcome. Beyond Stretch improves your balance and resistance to injury by targeting the muscles that your everyday activities cannot.

Sample Beyond Stretch Workout

CARS: 5 Minutes

• Neck Cars
• Thoracic Cars
• Lumbar Cars
• Hip Cars
• Shin Cars
• Ankle Cars

90/90 POSE with left leg front– 10 Minutes

• 90/90 Passive Stretch Stretch (sternum faces Right Rear Leg)
• 90/90 Passive Stretch PAILS RRL
• 90/90 Passive Stretch RAILS RRL
• 90/90 kinetic stretch with left leg in front, pulling upper body down, pushing upper body back up (doing this kinetic stretch exercise for about 1-2 min)
• 90/90 kinetic stretch towards LRL, rotation
  90/90 fold over, passive stretch, hold for 30 seconds. Shake it out, switch sides
• 90/90 passive range lift off, lift arms off and hold90/90 POSE with right leg front– 10 Minutes

90/90 Passive Stretch Stretch (sternum faces left rear Leg)

• 90/90 Passive Stretch PAILS LRL
• 90/90 Passive Stretch RAILS LRL
• 90/90 kinetic stretch with right leg in front, pulling upper body down, pushing upper body back up (doing this kinetic stretch exercise for about 1-2 min)
• 90/90 kinetic stretch towards RRL, rotation
• 90/90 fold over, passive stretch, hold for 30 seconds.
• 90/90 passive range lift off, lift arms off and hold

Butterfly- Groin mobility, improving hip abduction – 8 Minutes

• Passive stretch, pressing thighs down with elbows
• PAILS and RAILS in butterfly (trying to close legs, arms push back, then drawing knees down)
• Kinstretch in butterfly

Spine – 12 Minutes

• Thoracic Spine Extension PAILS, RAILS
• Neck PAILS, RAILS – left and right

FireFlow Power Vinyasa Yoga

FireFlow features carefully sequenced asanas that build balance, endurance, and strength. Take the intensity of Bikram, the diversity of Astanga, the transitions of Animal Flow, and sprinkle in Rocket’s sequencing, and boom, you have FireFlow.

What is FireFlow Yoga?

What if an Experienced Yoga Teacher Teamed Up with a Professional Strength & Mobility Coach To Build a New Kind of Yoga?

A Yoga That Would you Make You Stronger? Improve Your Flexibility & Balance? What if that Strength Coach & Yoga Teacher Worked Together Every Week to Make the Flow Better?  Imagine No More … FireFlow is here with a unique design making it approachable to beginners, powerlifters, and experienced Yogis. FireFlow will light up your practice like never before.

Systematically sourced from Astanga, Bikram, Rocket, and Animal Flow. A best-of-breed practice, FireFlow fusing the best elements of each style into eight heart-pounding vinyasas. Learn to float, stretch, and sweat as we turn up the heat in FireFlow.

FireFlow Yoga is for CrossFit Athletes

FireFlow is Yoga to Help You Get Better at CrossFit.  It’s Programmed by Head CrossFit Coach Paul Roberts, and Taught by Senior Yoga Coach Ira.  FireFlow is everything you need to improve your mobility. And Nothing you Don’t.

You want to Get Strong and Prevent Injuries? Then take FireFlow, and Start Moving Stronger Today.

FireFlow Overview

Like the Primary Series of Astanga and the 26 + 2 of Bikram, FireFlow follows a consistent sequence of asanas or poses. Poses you learn and practice, but can take years to master. A balanced practice, FireFlow teaches all eight aspects of yoga.

1. Folds for Back and Legs Flexibility
2. Hip Openers for Hips and Groin Flexibility
3. Heart Openers & Backbends
4. Twists and Side Bends
5. Inversions & Arm Balances for Strength and Control
6. Planks and Core Stability
7. Standing Poses for Improving Balance and Symmetry
8. Seated Poses for Recovery and Building Maximum Range of Motion

FireFlow maintains the therapeutic properties and careful sequencing of Bikram. But unlike Bikram, you’ll learn to flow your poses in a Vinyasa. We built the sequencing of FireFlow based Animal Flow and Rocket Yoga. With practice, each pose effortlessly flows into the next. Unlike Bikram, Rocket, and Ashtanga, FireFlow features 8 Sequenced Flows.