Archive For: video

Becoming a Supple Leopard 2nd Edition

Dr. Kelly Starrett of San Francisco CrossFit has been tinkering since the first release of BASL two years ago. For those who train with us, you know that we utilize a bunch of his methods and “mobes”. This is THE premiere text that we recommend all athletes, aspiring trainers, and competitiors to check out.

Buy BASL 2nd Edition from Amazon here.
– also check out Deskbound: Sitting is the New Smoking

Kettlebell Arm Bar “Stretch”

The Arm Bar is a great exercise and stretch for the shoulder which works well for shoulder-injury prevention and rehabilitation of past injuries. They are a static hold that makes the stabilizing muscles in the shoulder girdle fire off and stretch the chest and delts. Often when you hear the word ‘stretch’ you have assumptions on what it’s going to feel like. Instead, think of this as a strength movement: you are trying to stabilize an object that you are holding- control is the priority instead of load.

When performing this exercise keep it light. Ignore that voice in your head that tells you to go big or go home. Think of it as part of your warm-up or cool down. If you come into class early you can do a few.

kettlebell arm bar
Come to the light. Do arm bars.

If you require better strength and mobility for snatches, overhead squats, presses, push presses, jerks, bench pressing, dips, and handstands you NEED this. Watch the video above then have a trainer check you out! Better yet, come to class on Monday where we’ll show you in person.

Deload Week 5/11 through 5/16

2015 03 FCF-15


Depth: do you have it? Brett does.


– EMOM hang snatch, hang clean
– push press/pullup
– back squat 60×10, 65×8, 70×6, 75×6, 80×6
– front squat 60×5, 70×5, 75x5x2
– run/power clean/pushup
– muscle-up development
– core work
– back squat 60×10, 70×8, 75×8, 80×8
– front squat 60×5, 65×5, 70x5x2
– SLU: rope climbs/double unders
– FCF: kettlebell swings/double unders
CrossFit Games Regionals 2015 – Individual Event 3
– tag team workout!

We hope the 1st week of the HATCH SQUAT CYCLE felt good. We’re in Week 2 and are ready for more!



Episode 2: The Secret to a Summer Body! – HellaFit Radio
Simple Solutions for Poor Wrist Mobility – CrossFit Invictus
Your Stories: Brandon Morrison of Lift Big Eat Big – She Thrives Blog
2015 Sunday Individual Regional Events Announced – MetConTalk
Making the Impossible Possible: My Journey to a Strict Pullup – Tabata Times
My Attempt to Become a Better Person Through CrossFit – VICE
The 10 Best Pocket Notebooks – Gear Patrol
Axel Foley is Box Office Gold – Birth. Movies. Death
– Is CrossFit Safe? What ’60 Minutes’ Didn’t Tell You – Forbes