Momentum

Olympic Weightlifting Workshop June 29th will see the introduction of our first Olympic Weightlifting Workshop for both members and non-members. As many of you are learning, CrossFit classes are as much technique as they are work ethic. Learning to move efficiently is key to being successful at CrossFit.  Movement efficiency gives you the ability to WORK harder and achieve your goals. At Momentum Training we believe... [Read more]

Strength 10 Rounds of: A-1 DE: Back Squats 70% 1RM 3reps A-2 DE: Chin-up 70% 1RM 3 reps DE effort switch between exercises on the minute every minute for 10 minutes W.O.D Set the clock to 30min Chelsea One round on the min for 30 min 5 pull-ups 10 push-up 15 Air Squats If you fall behind the clock you... [Read more]

Dynamic warm up Working on your own 60sec per station no rest between stations, total 30 mins work Prowler push OH press / ring rows - change every 15 reps Ab Matt sit ups / rev hypers - change every 15 reps Sled dragging Battle ropes Ring jump pull ups / squats - change every 15 reps Press ups /... [Read more]

Strength 10 Rounds of: A-1 DE: Deadlift 70% 1RM 3reps A-2 DE: Push-Press 70% 3 reps DE effort switch between exercises on the minute every minute for 10 minutes W.O.D Fight Gone Bad Set the clock to 18minutes 3 rounds of :60sec at each station: Wall-ball, 7/5kg, 10 ft target (Reps) Sumo deadlift high-pull, 35/25kg (Reps) Box Jump, 20" box... [Read more]

You’ve been BUSTING YOUR ASS in our Met-Cons and feeling the Delayed Onset Muscle Soreness (DOMS) from the CrossFit WODS.  You’re getting stronger, fitter and faster, but are you achieving your goals?  You should join us for a 30-day Paleo Challenge It’s time to put all the pieces of the puzzle together and learn how to eat clean, train dirty... [Read more]

Strength & Skill A-1 Strict Barbell OHP  4 x CFA 6-10 BC: 10-12 3010 rest :60 A-2 Pull-up (Kipping practice) 4 x 10-20 XXXX rest :60 B-1 Barbell Floor Press 3 x 10-12 2010 rest :30 B-2 1-Arm KB Row (bench/box) 3 x 8-12 each arm 31x0 rest :30   W.O.D TOTAL (15min) Count total reps for: 3 Rounds of:... [Read more]

Triathlete: Day 1: Swim - Repeat 250m, recover 3:00, until form/pace deteriorates Day 2: Bike - 30 on / 30 off, until form/pace deteriorates Day 3: Run - Repeat 800m, recover 3:00, until form/pace deteriorates Day 4:  Swim - 1000m TT Day 5 : Bike - 16M TT Day 6: Run - 6m @ 80% 3M TT pace Runner: Day 1: Repeat 800m, recover 3:00,... [Read more]

Flexibility - Psoas smash with lacrosse ball & Flexor WOD (butt) smash with lacrosse ball - High Hamstring Flossing & Dead lift simulation Strength & Skill A-1 Dead lift 4 x CFA: 3-5 BC: 6-10 31x1 rest :60 A-2 Press-ups 4 x AMRAP 2010 rest :60 B-1 KB Front Rack Walking Lunges 3 x 22-24 2010 rest :30 B-2 KB... [Read more]

Strength & Skill A Snatch High Pulls 5 x 3-5 XXXX rest 2:00 B-1 Overhead Squats 4 x 6-8 3010 rest :60 B-2 Hollow Rocks 4 x 15-20 1010 rest :60   W.O.D Run 400 meters Then - 2 rounds of: 25 Burpees 20 Pull-ups 15 KB Goblet Squats 24/16kg 10 Kettlebell swings 24/16kg 5 Handstand push-ups (scale: push-ups) Then... [Read more]