18.3 Is Here and It’s a Doozy!

March 9th, 2018

*18.3 (14-minute time cap)* 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups Men perform 115-lb. OHS, 50-lb. DB Snatches Whether you’re planning on completing this workout Rx or scaled, it will be important to focus on your shoulder mobility

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The 18.2 Is Here and It Has ANOTHER New Open Movement! Dumbbell squats.

March 2nd, 2018

*18.2 (12min Time Cap)* 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats Bar-facing Burpees *18.2a (in remaining time)* 1RM Clean While this is shorter than 18.1, it’s going to be intense on the legs! The suggested warm-up will be enough to activate quadriceps, glutes, andhamstrings without fatiguing them for the workout. It’s crucial to spend time with midline activation for core

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The 18.1 Has a New Open Movement! It’s the Dumbbell Clean and Jerk!

February 23rd, 2018

20min AMRAP 8 toes to bar 10 dumbbell clean and jerk 12/14 calorie row This is a long workout and very demanding on shoulders and midline. To adequately prepare, the following are great additions to your warm-up routine: Abdominal Series Lie on your back and bring one leg up at a time to tabletop position.

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Preparing for the CrossFit Open

February 5th, 2018

As CrossFitters around the globe eagerly await Dave Castro’s 18.1 announcement today, most of us are going about this week’s WODs in anticipation. What will the workout be and are we prepared?! At this stage of the game, it’s too late to give any tips for Open training, BUT, you CAN prep yourself with GIG’s

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CrossFit Open 17.2 Workout & Recommended Warm-Up

March 3rd, 2017

By: Dr. Elizabeth Racioppi, PT, DPT CrossFit Open 17.2 Workout & Recommended Warm-Up AMRAP 12 Minutes Two Rounds: 50ft Front-Rack Dumbbell Walking Lunges (35/50) 16 Toes To Bar 8 Dumbbell Power Cleans (35/50 Then Two Rounds: 50ft Front-Rack Dumbbell Walking Lunges (35/50) 16 Bar Muscle-Ups 8 Dumbbell Power Cleans (35/50) So what did Dave Castro

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CrossFit Open 17.1 Workout & Recommended Warm-Up

February 24th, 2017

By: Dr. Elizabeth Racioppi, PT, DPT CrossFit Open 17.1 Workout & Recommended Warm-Up Last night, Dave Castro, the director of the CrossFit Games, released workout 17.1 in typical Castro fashion. The workout, as follows, is a beast! FOR TIME (CAP 20min): 10 Dumbbell Snatches 15 Burpee Box Jump-Overs 20 Dumbbell Snatches 15 Burpee Box Jump-Overs

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Getting Ready for the CrossFit Open!

February 18th, 2017

[vc_row][vc_column][vc_column_text] Getting Ready for the CrossFit Open! What is the CrossFit Open? The Open is a time of year where all CrossFit athletes can take part in an open competition against other athletes around the world. This year, the Open will take place over 5 weeks from February 23 to March 27. Dave Castro, co-founder

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Strong WODs for CrossFitters

January 25th, 2017

Strong WODs for CrossFitters CrossFit is a very demanding sport that places great amounts of stress on multiple parts of our body. These stressors are designed for joints, muscles, and ligaments that are in a healthy state and able to accept it appropriately. However, when just one joint or body part is in a dysfunctional

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