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Athlete Testemonials

See what is going on in our gym. Proof what we do here at CrossFit Uncensored...WORKS!

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Monday 09/10

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Skill: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare for the EMOM. – Metcon: Today is a breathing/pacing piece where we want consistency across the board. Nothing is intended to be overly taxing for this workout, especially considering it’s before a special workout we are doing tomorrow for 9/11.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) Light 200m Jog then, Banded Snatch Warm-up + Thoracic Mob – 10 Pass Thru – 10 Around

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Saturday 09/08

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Metcon: This workout includes both loaded carries start and conclude the workout. Your strategy here will determine the outcome of the workout. This work can split however you choose, but it should be easy to partition work into small sets to minimize transitionsWarm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 13:00) "Musical Medballs" *Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete their

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Friday 09/07

CrossFit Uncensored - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: Shoulder/Lat work today. Seated Shoulder presses are a relatively new movement for us. Use a weight that is challenging but doesn’t break your form. – Metcon: Each interval is intended to give you about 40s of work. You should be able to hold on to a 80% effort for all rounds.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) KB Warm-up with 1 KB 10 Single Arm KBS (5 each) 10 1-Arm KB Squats (5 each) 10 Single Arm Push Press (5 each) 10 Single Arm KB Rows

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Thursday 09/06

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Strength: Week 1 of Speed Back Squats. Today we’ll perform 3 sets of 3 @70% of 1RM and then 3 x 3 @75%. All sets should be fast/perfect technique. – Metcon: Benchmark workout. Hint: go lighter than you think as both movements are NOT comparable to their barbell counterpart. If you’ve performed this workout before keep in mind how much work you’ll need to complete to beat your previous time on the task-domain version of this workout.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) 7 Minutes of

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Wednesday 09/05

CrossFit Uncensored - CrossFitView Public WhiteboardWhiteboard BriefWarm-up (No Measure)WHITEBOARD BRIEF (0:00 - 3:00) – Skill: We are going through 3 different static gymnastic holds today for 3 rounds. This is the same work as last Wednesday with slightly longer intervals. – Metcon: Your goal should be to complete your work at around 70% effort today where all of your splits stay within 30s of each other. Today is also a good day to focus on dialing in your pose running mechanics.Warm-upWarm-up (No Measure)WARM UP/MOBILITY (3:00 - 15:00) PVC Game *Everytime PVC Drops 1st Drop: 10 Walking Lunges 2nd Drop: Worlds

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