Blog

Frank’s 5K

Let's run a 5K to Frank's house! We will gather at 7:30am and start together, water break and group picture at Frank's house (about 1 mile) and then finish the loop around back to the gym.  Breakfast party afterwards at the gym with mimosa, orange juice, donuts, bagels and prizes! [...]

Bright Moon

Friday – August 11, 2017 - 170811 Context: Competition Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%), or perform 5 reps on the minute for 5 minutes (50-60%) Strength: none Super Set: none Metabolic Conditioning: “Bright Moon” 4 rounds for [...]

100 Burpees

Thursday – August 10, 2017 – 170810 Context: Mental Toughness Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working on up to a challenging single leg deadlift for 3 reps (each side), use a barbell or dumbbells. Strength: 5 x 3 Front BOX squat Super Set: 5 x 5 [...]

Load the Flintlocks and Board

Wednesday – August 9, 2017 – 170809 Context:   Practice Mobility: Ankle Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions. Video here. Strength: none Super Set: none Metabolic Conditioning: “Load the Flintlocks and Board” For Time. 1500m row 1 min rest Then 5 rounds: 7 [...]

Crimson Leaves

Tuesday – August 8, 2017 - 170808 Context:   Practice Mobility: Hip Skill Practice Warm Up: Spend 8 minutes working up to a challenging weighted ring dip or progression. Strength: 1-1-1-1-1-1-1 Snatch (7 sets of 1 rep, increase weight with each set to max) Super Set: none Metabolic Conditioning: “Crimson Leaves” [...]

Open 11.3

Monday – August 7, 2017 - 170807 Context: Competition Mobility: Shoulder Skill Practice Warm Up: Spend 8 minutes working on Turkish Get ups. At least 4 per side. Strength: Bench Press 1x5 @70%, 1x3 @80%, Max Reps @90% Metabolic Conditioning: “CrossFit Games Open 11.3” Total reps in 5 minutes Squat Clean [...]

Body Maintenance Yoga – Standing Pigeon Pose

A post shared by Flatlander Fitness 333 (@flatlanderfitness) on Aug 5, 2017 at 9:16am PDT It’s time for some Body Maintenance Yoga with @beckylitwicki This standing pigeon pose is a great way to improve balance, mobilize the hips, and build strength in the core and legs. Start by standing with [...]

Yoga & Soft Top

Body Maintenance Yoga series going on now on Wednesday's at 9:45am and 7:30pm. Yoga is for Flatlander members and non-members.  Drop-in to a class or join the rest of the 6-week series. More Yoga Info here. Saturday – August 5, 2017 - 170805 Context: Competition Mobility: Hip Skill Practice Warm [...]

Backhoe

Friday – August 4, 2017 - 170804 Context:   Practice Mobility: Shoulder Skill Practice Warm Up: None. Strength: 2-2-2-2-2-2 push or split jerk (6 sets of 2 reps, increasing weight to max) Super Set: 5-5-5-5-5-5 single leg deadlift with two dumbbells (6 sets of 5 reps, increasing weight to max) Metabolic [...]

Snowcapped

Thursday – August 3, 2017 – 170803 Context:   Practice Mobility: Hip Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%), or perform 3 reps on the minute for 6 min. Strength: none Super Set: none Metabolic Conditioning: “Snowcapped“ For time. 4 Rounds. 7 [...]