1. Crystal Waters | January ATHLETE OF THE MONTH

    What is your favorite WOD? Cindy when it comes to death. What is your least favorite Wod? Murph. What is your favorite lift? I like the Clean and Jerk but it's my weakest. What is your least favorite lift? Snatch deadlift pulls. What did you do before CrossFit? Global Gym. What did you think after your first CrossFit experience? How does it compare to now? I loved that I was crawling away. Compare…Read More

  2. Brad Helmholdt | November Athlete of the Month

    What is your favorite WOD? Can't think of a favorite WOD. I prefer longer, higher rep, grind-it-out WODs. What is your least favorite WOD? Open workout 16.5 (21-18-15-12-9-6-3 Thrusters and Burpees) What is your favorite lift? Power Clean What is your least favorite lift? Overhead Squat - no question What did you do before CrossFit? I did a bunch of random types of workouts - Insanity / P90x for a…Read More

  3. 11/12/2016

    CrossFit Fireball - CrossFit   Metcon Metcon (AMRAP - Rounds and Reps) In teams of 3, AMRAP 35: 30 Burpees Run 600 meters 30 Hang Pwr Snatches (115, 75) Run 600 meters 30 Pull-ups Rx+:(20 Bar Muscle-ups for Pull-ups) L3: (95, 65) L2: (75, 55) (Assisted Pull-ups) L1 Metcon: Scale distances/volume as needed.Read More

  4. 11/11/2016

    CrossFit Fireball - CrossFit   Training Intent - Week 1 of Speed Front Squats. All sets should be as fast possible. - Metcon: saving grip on DT is key. Advise people how to do so. Going right from HPC to Jerks will save a lot of time. Challenge yourself with the load you choose. Warm-up Warm-up (No Measure) Barbell Warm-up x 3 sets: 5 Deadlifts 5 Hang…Read More

  5. 11/10/2016

    CrossFit Fireball - CrossFit   Training Intent - Light loads on snatches. Take the opportunity to provide your athletes with individual coaching on their lifts. - Nothing needs to be super challenging today especially if people are on the 4th day in a row of training. Score = total reps completed - Athletes can make up a strength session from either T…Read More

  6. 11/9/2016

    CrossFit Fireball - CrossFit   Training Intent - Week 1 of Dynamic Work with the Jerk. All sets should be smooth otherwise adjust loading. - Metcon: People should try to maintain their rowing splits today and complete all rounds of Cindy in as few sets as possible. Warm-up Warm-up (No Measure) Rowling + 10 PVC Pass Throughs 10 PVC Around the World 10 …Read More

  7. 11/8/2016

    CrossFit Fireball - CrossFit   Training Intent - 1 Mile Farmer Carry is a great GPP workout. People can split work however needed. Challenge everyone to go as heavy as possible and hang onto KBs until they are about to drop them. These need to be heavy. Warm-up Warm-up (No Measure) With a partner: 400m medball run -10 Medball tosses moving laterally -…Read More

  8. 11/7/2016

    CrossFit Fireball - CrossFit   Training Intent - Front Squats: re-rack weight after each single and wait 10s and repeat for a total of 3 clusters. Ascending weights. Last 2 sets should be very challenging. - Metcon: Start out at about 75% and trying to increase your effort on each set. People should use the rest to their advantage to sustain their wor…Read More

  9. 11/5/2016

    CrossFit Fireball - CrossFit   Metcon Metcon (AMRAP - Rounds and Reps) 30 min AMRAP w/ a Partner: 50 Wall-balls (20, 14) 50 Sumo deadlift high-pull (75, 55) 50 Box Jumps (24, 20) 50 Push-press (75, 55) 600m Run L2: (65, 35) (14, 10) (20, 15) L1: (45, 25) (10, 8) (20, 15 Step-ups)Read More

  10. 11/04

    CrossFit Fireball - Fireball Legends   Warm-up Warm-up (No Measure) 2 rounds: 200 M Run 20 Air Squats 10 Push-ups + Lax Ball Deadlift 3,3,2,2,1,1, Metcon Metcon (Time) 4 rounds 1 Tire Flip 20 M Farmers Carry 20 Set-upsRead More