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Jumping for the Animals

On Sat, Feb 17 we held an animal-themed Punk Rope benefit class at CrossFit Adoration in Bethlehem, PA and raised $511 for Peaceable Kingdom, a no-kill shelter in nearby Whitehall. The inspiration was my parents who were both animal lovers and who met in Bethlehem roughly 70 years ago. The playlist consisted of 14 kick-butt [...]

By | 2018-02-26T00:03:21+00:00 February 26th, 2018|CrossFit, jump rope class, jump rope event, punk rock|0 Comments

Beast Workout of the Week

Resisted Hip Flexion (60 sec) Squat - Frog (60 sec) Bird Dog (60 sec) Lunge – raise both arms (60 sec) Plank – lift arm (60 sec) 6 sets @ 24 sec + 16 sec recovery 1. Sagittal Jacks 2. Bear Crawl in a Circle 3. Scissors Jump 4. Push-up Jacks 5. Squat Jump - [...]

Squatter’s Rights

Squatting is one of the most basic of human movements. We squat to sit down, field a ground ball, and use the toilet. In Beastanetics, each class includes 60 seconds of squatting. Click here for an instructional video showing our 16 favorite squats. To learn to squat properly we like to first bring our elbows [...]

The Number 1 Reason to Try CrossFit

Our guest author is Bronson Dant, the owner of CrossFit PCR in Ellicott City, Maryland. Shana and I will be leading a double unders seminar at Bronson's box on July 17. As an aside, I've now visited more than 75 CrossFit gyms around the country and have had a great experience 95% of the time. [...]

By | 2018-02-13T17:47:05+00:00 June 24th, 2016|CrossFit, functional exercise, HIIT|0 Comments