Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Rounds: 50′ 1-Arm Farmers Carry (each) 10 Cossack Squats (5 Each Side) Front Squat (Heavy Single) Building to a Heavy Single for the day. After the percentage work below, feel the weights out today. If we are moving well and feeling strong, continue to climb. If...Read More

Tips to begin your fitness journey. BEFORE YOU START 1. Set aside enough time From the very start, schedule enough enough time for training. Trust us, people getting this wrong is one of the main reasons they don’t progress in the gym. Top personal trainers say that not giving enough time to the training commitment (or eventually letting...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) 3 Rounds: 7 Behind the Neck Strict Press 20 Second GHD Supine Hold Into… 3 Sets 3 Dip Drives https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ *Build in weight Push Press (Heavy Single) On the 0:00… 5 Reps @ 50% last weeks 3-Rep PP On the 1:30… 4 Reps @ 60% last weeks...Read More

Barnes Corner CrossFit – CrossFit Deadlift (emom) Alternating EMOM x 12 (6 Rounds): Odd Minutes – 3 Deadlifts (building) Even Minutes – 3 Deficit Kipping HSPU Athlete’s choice on both the deadlift weight and the deficit kipping HSPU. On both, athletes are free to climb in both weight on the deadlift and deficit on the...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) Bike 1-3 minutes 1:00 spideman and reach 1:00 Russian Babies 1:00 Sampsons Primer 3 Sets, not for time: 8 Suitcase Deadlifts (each side) 8 Double-Kettlebell Front Rack Step-Ups 4 Barbell Rollouts Back Squat (building a heavy single) Wave #1 – “On the 2:00” 0:00… Set #1 –...Read More

Barnes Corner CrossFit – CrossFit Power Clean (6×3) EMOMx12 Alt. Movements. Minutes 1-2 – 60% of 1RM Clean and Jerk Minutes 3-4 – 65% of 1RM Clean and Jerk Minutes 5-6 – 70% of 1RM Clean and Jerk Minutes 7-8, 9-10, 11-12… continue to build. Log the heaviest load completed for both the 3 power...Read More

Barnes Corner CrossFit – CrossFit Warm-up (No Measure) SILVERBACK PRIMER 3 Rounds: 50′ 1-Arm Farmers Carry (each) 10 Cossack Squats (5 Each Side) Front Squat (60% of 1RM Front Squat) Set #1 (0:00) – 6 Front Squats + 3 Back Squats Set #2 (2:00) – 5 Front Squats + 4 Back Squats Set #3 (4:00)...Read More

Barnes Corner CrossFit – CrossFit Push Press (5×3) Climb in weight each set. Start at a manageable load, roughly 20-30lbs lower than our weight last week. Warm-up (No Measure) SILVERBACK PRIMER 3 Rounds: 7 Behind the Neck Strict Press 20 Second GHD Supine Hold https://youtu.be/zTikRBHZV4Y 10 Second Wall-Facing Handstand Hold Overhead Squat (10min to build...Read More

Barnes Corner CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon (No Measure) Gymnastic Skillwork The following is not for score. It is for quality. I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements...Read More

Barnes Corner CrossFit – CrossFit Back Squat (642642642) Wave #1 0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat 2:00… Set #2 – 4 Back Squats @ 65% of 1RM Back Squat 4:00… Set #3 – 2 Back Squats @ 70% of 1RM Back Squat Wave #2 6:00… Set #4 –...Read More