Cardio Flex with Tammy Dennard – Included with your membership, or stand alone memberships available for $80/month.

Tuesday and Thursday at 10:30am, and possibly 12:30pm as well… if the demand is there.

CrossFit Silos – CrossFit

View Public Whiteboard

Block Cleans (5×3)

Block cleans are designed to help athletes work on speed. We went heavy yesterday so there is no need to go heavy on these- focus on “speed through the middle” and rate of force applied on the barbell.

Set up bumper plates to use as “blocks” The block clean should be performed identically to the clean except that the bar begins resting on blocks instead of the floor. The most common block heights are knee and below the knee.

Block Clean Demo: https://www.youtube.com/watch?v=QLW-Nhe-Vcw

Movement Purpose: http://www.catalystathletics.com/exercise/379/Block-Clean/
Share blocks with someone of equal height and ability

GHD Sit-up Hold (No Measure)

5×30 sec GHD Situp Hold

The GHD sit-up hold is a simple isometric ab exercise and a nice break from planks, which are the most boring ab exercise ever created.

MOVEMENT DEMO: http://www.catalystathletics.com/exercise/468/GHD-Sit-up-Hold/


Little Stinker (Time)

5RFT: (30 minute time cap)

300m run

25 Thrusters (45/35)

15 T2B or Toes to Rings

Cash Out

Metcon (AMRAP – Reps)

2 Minute Challenge: Max effort push ups

2 Minute Challenge: Max effort BANDED push ups (GREEN BAND)

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