Saturday, February 2 2019

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Upcoming Events!

The 2019 Intramural Open!

Join us for our yearly Intramural Team Competition!
This is a global event for all CrossFitters, aged 13 to 99+, Scaled and Rx!
February 21 through March 24!

LAST DAY TO SIGN UP: FEB 6

LEARN MORE

SIGN UP

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 4 spots left!

DOUBLE UNDER CLINIC

Tabata
Air Squats
Rest 2 Minutes

Tabata Toes to Bar
Rest 2 Minutes

Tabata Burpees
Rest 2 Minutes

Tabata Row
Rest 2 Minutes

Tabata Ring Muscle Ups

Coaches Note: Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Complete all 8 rounds of the given movement before resting for 2 mintues then moving to the next station.
Some of these movements have been done in tabata fasion a lot. For squats high scores are 20 reps in the 20 seconds, for all 8 rounds.
The way you get the benefit from Tabata is to try and do as big of sets, or as fast of movements and reps (keeping sound technique) as possible.
This format of training was created by Izumi Tabata who compared results from moderate intensity training with high intesnity. They found that the high intensity, can improve aerobic and anaerobic systems where moderate was more aerobic. You can get STRONGER by doing this style of training. Work hard during those 20 seconds!