“Tone It Down”

Instruction and Photo taken from CrossFit.com Keeping the chest and elbows up, and the knees out, enable efficient transfer of power from the legs and hips into the wall ball. We took a mainsite workout, toned it down and added a run. Still made for a great workout....

“Back to Sit-Ups”

26 Hafletes at the “lunch-bunch”. Wall to wall barbells. While athletes are delighted that their barbell reps are decreasing, it means that they are back to sit-ups sooner and sooner. Workout of the Day: “Back to Sit-Ups” 10 Sumo Deadlift High...

Strength/Skill Day – Press/Push-Press/Push-Jerk

At the elite level, your Push-Press should be 30% stronger than your Press and your Push-Jerk should be 30% stronger than your Push-Press. Share thoughts to comments. Workout of the Day: Strength/Skill Press 3-3-3 Push-Press 2-2-2 Push-Jerk 1-1-1 then… 600m...

“Countdown Pass-Through”

Training to be awesome trumps training to be cute. In this workout you are allowed to “pass-through” on the last rep of each element. In other words, the 4th deadlift can go straight into the 1st Power Clean, the 3rd Power Clean can be a Squat Clean and...

“Double Rest Intervals”

Our new camera has a unique feature. It takes multiple shots as you pan the room and meshes it into a panoramic photo. Cool! For the last event, athletes had to strategize how to accumulate the most meters using our standard routes of 800m, 600m, 400m, 300m, 200m, and...