CrossFit Burke – CrossFit I-III: Back Squat (1RM) I: Metcon (AMRAP – Rounds and Reps) ARMAP 12 50 Single Unders 10 Box Dips 250m row II: Metcon (AMRAP – Rounds and Reps) ARMAP 12 100 Single Unders 10 Matador Dips 250m row III: Metcon (AMRAP – Rounds and Reps) ARMAP 12 100 Double Unders 10 […]
Remember growing up, when your Mom would yell at you for having crappy posture? Well, she had a point. There are two goals of this post. First, to teach you how to properly organize your body when sitting, standing, walking, running and exercising (a more complex sequence than you’d think). The second, to assist you […]
Every Saturday morning at 9am coaches Stephanie Young and Renae Andrews lead 3 CrossFit Kids classes. First the 3-5 years olds, followed by 6-8s, and finally the 9-12s. And every Saturday morning as I watch these kids, the first thought that comes to mind is: “I can’t believe these kids are up this early working […]
Devon and I met in the later months of 2012 while I was coaching a speed and agility clinic for Don Beebe’s House of Speed in Gainesville, VA. Before I began the day’s workout, a parent I hadn’t met before approached me with a concerned look. He introduced himself as Devon’s dad, Calvin, and continued […]
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