O-LIFTING for ALL levels!

CrossFit is a combination of general conditioning, olympic style weightlifting, gymnastics, free-weight and body-weight exercises. Our program is based on The 9 Foundational CrossFit Movements: Air Squat, Front Squat, Overhead Squat, Press, Push Press, Push Jerk, Deadlift, Sumo-Deadlift High-Pull and the Medicine Ball Clean. The OLYMPIC lifts including the SNATCH, CLEAN and JERK, are also practiced each week. The SNATCH has many different variations including; Squat Snatch, Power Snatch, HANG POWER SNATCH (see below) and the Hang Squat Snatch. We support O-LIFTING for ALL levels! This is an explosive movement that requires coordination and takes lots of practice. Our first step is the The "Burgener" Warm-Up.



Check out CYRIL 's solid mechanics as he "pulls the elbows up high and outside, like a scarecrow."

Workout of the Day
10 Hang Power Snatch #95/65
50 Double-Unders
8 Hang Power Snatch
40 Double-Unders
6 Hang Power Snatch
30 Double-Unders
4 Hang Power Snatch
20 Double-Unders
2 Hang Power Snatch
10 Double-Unders

PALEO RECIPE
"Island Smoothie"
2 Tbsp Tahiti (sesame seed butter)
1 medium ripe banana
1/4 protein powder
1 cup pineapple juice
1 cup papaya
1 cup water
4 ice cubes

"I won't accept anything less than the best a player's capable of doing...and he has the right to expect the best that I can do for him and the team!" -Lou Holtz