Category: Uncategorized

Wipe Down

Skill 2 Minutes max KB Swings WOD Ladder of Pushups Clean and Jerks 95/65 (2,2/4,4/6,6…etc.) Wipe Down It’s that time of year – sick season. That means people are more likely to get the sniffles, fevers, coughs, etc. We realize you’re all way too addicted to the good stuff that you may not stay away…

What’s Allowed On Paleo

Skill HSPU WOD 4 Rounds 15 Front Squats 95/65 25 Box Jumps 30/24 What’s Allowed On Paleo Following is a more detailed description of the food categories you’re allowed to eat. All the Meat you want: Any beef (ground beef, steak), pork (chops, ham), lamb, duck, chicken, turkey, eggs, fish, seafood (clams, scallops, etc). Fresh…

Fun

Skill Bench Press 4×5 WOD 12 Min Amrap 3 Deadlifts 185/115 10 Box Jumps 13 KB Swings 2/1.5 Fun “It doesn’t have to be fun to be fun” is an old CrossFit saying.  Since the beginning of CrossFit it has been clear that although the workouts are challenging and humbling, the program is fun. Something…

Mobility

Skill Kipping WOD – Capitalize  12 Min AMRAP 30 Double Unders 10 Wallballs 30 Box Jumps 10 Dealifts Mobility Are you one to workout and just leave without any cool down or stretching?  If this is common to you, are your hips and shoulders always stiff and tight?  Just spending a few minutes after a…

Welcome To Savin Rock CrossFit

About Savin Rock CrossFit CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. We use constantly varied, functional movements in a high intensity way that delivers dramatic fitness results for athletes of…