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New to Crossfit?

Learn more about this amazing fitness experience and how you can get involved in a growing community Read More

22 Jul Posted by in Uncategorized | Comments

SFZ WOD 07222017

WOD Tips: The deadlifts are two people on the bar at the same time OR one person at a time. If choosing the ‘tandem’ lift, make sure people practice ahead of time and that they are very coordinated (this should be reserved for more advanced people). In this case, it is best to always lower […]

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21 Jul Posted by in Uncategorized | Comments

SFZ WOD 07212017

WOD Tips: The load should be such that you can’t do the first round unbroken (maybe 2-3 sets). Make sure those shoulder/strict presses are legit and there is no hip/leg involvement. Keep the core tight! Go hard on the sprints, they are not supposed to be ‘jogs’. The push presses and jerks may be broken […]

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20 Jul Posted by in Uncategorized | Comments

SFZ WOD 07202017

WOD Tips: Try to do these in unbroken sets if possible. If the cleans get challenging, drop to singles. Push the pace on the transitions because of the 1 min rests. Don’t let yourself get sloppy on the push-ups and the squats. Make sure you hit full range of motion for every rep! Primarily, no […]

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19 Jul Posted by in Uncategorized | Comments

SFZ WOD 07192017

WOD Tips: The row can crush you if you don’t pace it correctly. Plan on being able to get off the rower and go right into the dumbbell ground to overhead. The two-handed snatch style and the clean and jerk style are both acceptable. Use your hips as much as possible to get the dumbbells […]

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18 Jul Posted by in Uncategorized | Comments

SFZ WOD 07182017

WOD Tips: Plan on rotating between movements multiple times. Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress. Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to an end, don’t […]

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17 Jul Posted by in Uncategorized | Comments

SFZ WOD 07172017

WOD Tips: For the chest to bars, be sure to focus on the legs and the hips to get you up. The better the kip, the easier the pull up. Be ready to drop to small sets if needed to save the hands and grip for later rounds. Aim to complete the front squats without […]

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