Sam practices the muscle-up transition.
This week we tested our fitness with the Baseline. Many of you improved your times, switched your scalings, and did the workout as Rx'd for the first time. We are so impressed with all of you. Nicely done!
CrossFit's definition of fitness is improved work capacity across broad time and modal domains. Retesting benchmark workouts, like the Baseline and the Femme workouts, enable us to compare our fitness across time. We will repeat the Baseline every 4 months or so.
Another test of fitness are the CrossFit Games. This is the second year for the CrossFit Games Team Series. The Team Series tests the fitness of four-person teams, two men and two women.
It starts Sept. 8, with the release of multiple team workouts. Teams will have six days to get together, complete the work, and submit their scores before the deadline: 5 p.m. PT, Sept. 14. Less than a month later, CrossFit will release the final set of team workouts, which will take place Oct. 6-12.
Teams will be able to choose between two versions of each workout: Rx’d or Scaled.
There will be three divisions: Open (all ages), Teenage (14-17) and Masters (40+).
Contact Coach Leslie if you're interested in participating in the CrossFit Games Team Series.
10-8-6-4-2 reps, for time of:
Weighted Step-ups, 25/15 lbs, 20/18 in
The Weighted Step ups are EACH LEG. The weight is a plate held with a PINCH GRIP in EACH HAND.
Memorial Day Murph - May 30
Knuckle Buster OCR - July 16
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!