The Making of a Champion

The Making of a Champion

People ask me all the time what made me fall in love with CrossFit. I can tell you that it is what I learned from this man, John Mariotti. John had a very small gym in Fernley, NV where he taught “cross-training”, Jiu-Jitsu and TaeKwon-Do (he’s a 6th...
Saturday, 04/09

Saturday, 04/09

Cash in: 2×200…60 sec rest   Basic & Performance In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell Swings (32/24 kg) 20 Box Jump-Overs (24″/20″) Team members will alternate tasks, with only one...
Friday, 4/8

Friday, 4/8

Cash In: 1×800 Cash Out: 3×20 partner leg tosses   Basic Every 90 seconds, for 18 minutes (4 sets): Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1 Station 2 – Tempo Push-Ups x 15 reps @ 1111 Station 2 – Supine Ring Rows x 10 reps @ 2111 Three rounds...
Thursday, 4/7

Thursday, 4/7

Cash In: 100 jumping jacks + 50 mountain climbers Cash Out: 45 sec side planks x 3 rounds each side   Basic Every minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)...
Wednesday, 4/6/16

Wednesday, 4/6/16

Cash in: 2×400 on 3:00 minutes Cash out: 3×10 GHD Sit ups   Basic & Performance Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (32/24 kg KBs in each hand) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps Three sets of:...