Gateway to the Pullup

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The ring row is the beginning stage in the progression to the pullup. The ring row is also very scalable on it’s own. The farther back and more upright that you stand, the easier that it becomes. Have your feet farther out and your body more horizontal; the ring row becomes much more difficult.


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A bit of strength work tonight, our newest member – “XX” reps out. Strong work, everyone!


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Three teams, four to five members each. Sprint, calisthenics, sprint back. Tag the next team member, rest as the others in your team do their turn. This comes out to be a 1:3 work/rest interval. Each team member ends up doing 15 rounds. Sprint distance was around 60 feet. Repeat 3 times: Sprint, 20 mountain climbers, sprint back Sprint, 10 … Read More

Working toward the Front Lever

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Training the front lever develops both tremendous strength in the core and pulling power in the lats. The arms must remain straight. Here, Sue holds for time in the tucked front lever.

Celebrating spring with “Helen”

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The days are getting longer, and it’s finally time to go outside and run. We kicked the season off with a little run thru the CrossFit classic, “Helen”. Awesome effort, everyone! More photos in the gallery….