Want to Improve Your Kettlebell Swing? Make sure you are paying attention to the following… 1-FAILING TO USE EXPLOSIVE HIP DRIVE By far, this is one of the biggest mistakes people make. The ketttlebell swing is done with explosive hip drive. As the bell is propelled forward horizontally, the kettlebell is raised approximately to shoulder...Read More

Including a warm-up here because Keith will be out of town on Saturday, 8/24 and the following Tuesday.  Make sure to do the warm-up if you are running independently.   Warm-Up (All Levels) 400m easy jog (200m and back) 10 Toe Touches High with swing back (total) 10 Toe Touches Low (total) 20 Ankle Rotations (total)...Read More

The Girls…. The Female WODs of CrossFit introduce a series of workouts that will serve to measure and benchmark your performance and improvements through repeated, irregular, appearances. “Why are the workouts named after Girls?” Coach Glassman, the founder of CrossFit explained it best. “I want to explain the workout once and then give it a...Read More

Full grip, front rack grip, elbows high, elbows low….. This video discusses the topic and offers a suggestion on a happy medium between all of them.  Take a look!Read More

RX Performance  Fitness  2 X 800 M 2 X 800 M 1 X 800 M 4 X 400 M 4 X 400 M 2 X 400 M 6 X300 M 6 X300 M 3 X300 M 8 X 200 M 6 X 200 M 4 X 200 M Rest 1 min B/T all intervals. Pace...Read More