The first thing we need to do is define what type of race you are training for and your desired outcome.  If your goal is to finish a 5K then all you need to do is come to CrossFit.  You will develop enough capacity to run a 5K.  If your goal is to PR your marathon then you will need to supplement a running program with CrossFit. We are full believers in the benefit of CrossFit while training for a race.  It helps with a few things.   1) Strength This is one of the most commonly overlooked facets of training for...

JP’s Strength Class begins next week! Interested? Click HERE, or read more about it HERE!

Skill WOD

5 Wall Slides
6 I’s, Y’s and T’s
7 Scap Pull ups
3 Rounds
Retest from October 14th 2015 (with a few more reps) 


“Black Attic” 
400 M Run
20 Strict Press
400 M Run
25 Push Press
400 M Run
30 Push Jerks
400 M Run
-For Time-
Fitness 95/65
RX 115/75
RX+ 135/95
Coaching Tip:  Today starts with some shoulder mobility and health.  This stuff is very important when it comes to staying injury free.  The workout is a repeat from 2015, with 5 more reps added to each movement.  The goal here is to find a strict press weight that is challenging, but can be completed in 4-5  sets.  The Push Press and Push Jerk will be done in bigger sets, but do not be afraid to challenge yourself with the strict press.  This is a fun test of overhead strength and technique. 

Matt going overhead!