TGIF, 6.24.2016

A) Dynamic Effort Lower 1) Squat Snatch: 4 x 2 @75%. Rest 90s. 2) Box Squats wide stance, against bands: 10 x 2 @40% + 25% Band Tension, every 60s. *If bar speed was good last week add 5% from last week. B) Conditioning Every 4:00 x 3 Sets: 30 Walking OH Lunges (45,...
Downtown JBrown

Downtown JBrown

Day 4 of Staff Appreciation here, and today’s staff member is none other than my handsome husband Mr. Jason Brown! Where to begin with this guy…? Well five years ago we were forced to meet, both against our wills, because we had a common interest: we both...

Thursday, 6.23.2016

A) GPP 1a) Prowler Push: 4 x 40 yards (90/50). Rest 60s. 1b) Standing DB Side Bends: 3 x 15 ea. Rest 60s. B) Conditioning EMOM 20: Station 1: 30s Max Push-ups Station 2: 30s Max Ball Slams Station 3: 30s DB Hang Power Snatches (50, 30) Station 4: 30s Max T2B Station...
The Talented Coach Kimmy

The Talented Coach Kimmy

It’s Day 3 of Staff Appreciation Week at 781, and today’s superstar is Mrs. Kimberly Vo Minsky! Some of you may not know this but we have a history with Kimmy that goes way, waaay back. Back to the Old Gym days. Kim started CrossFit on a whim back in 2011...