With the completion of our Base Building or Off Season and our Pre Season cycles, it’s time again to shift the focus of our training to an Event Prep Cycle. Our competitive year starts, as it always does, with Wodapalooza. Arguably one of the biggest events in the sport of CrossFit. If you are a longtime follower of ours, then this should not come as news to you, WZA has always been a staple of Team Soul since it’s inception, our competitive year has started with this competition every single year and there’s a reason for that aside from the fact that, as we said, it’s one of the largest CrossFit events in the world. It also happens to be in our back yard and it’s a couple of months before the open, which makes WZA the perfect fit for our program. However, this cycle is not only a great...Read more

Workout 4 & 5 For Time: 1,000M Row – 20 Devils Press (50/35Lb) 5 Wall Walks 40 Box Jump Overs (24”/20“) 5 Wall Walks 80 Wall Balls (20/14Lb @ 10Ft) 5 Wall Walks 40 Box Jump Overs (24”/20“) 5 Wall Walks 20 Devils Press (50/35Lb) Time-Cap: 22 Minutes WORKOUT DESCRIPTION & SCORECARD Event Notes/Strategy CLICK HERE FOR STRATEGY VIDEO Let’s start with the obvious, everyone has to do both, and what we mean by this is that the structure of the scoring presents a situation where you have to push on both pieces. Your score in workout 5 is largely dependent on workout 4 score. Rowing We have touched 1k and 2k distances 5 times in Off and Pre season training cycles Everyone should have an idea of what their hard 1k pace is. Do not push for a PR pace, this will put you in a bad position to...Read more

Workout 1 9:00 AMRAP: +3 Hang Power Snatches (75, 55lb) +3 Overhead Squats (75, 55lb) 30 Double Unders – Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round. Time-Cap: 9 Minutes Top score splits: 438 1. 3 – :29 2. 6 – 1:10 3. 9 – 2:00 4. 12 – 2:59 5. 15 – 4:09 6. 18 – 5:30 7. 21 – 7:15 15/6HPS 8. 24 – 24/24/12 Yves-Éric Pilote International qualifier wod 1 2019 WORKOUT DESCRIPTION & SCORECARD Event Notes/Strategy CLICK HERE FOR STRATEGY VIDEO Structural Limiters; Grip, Shoulder and Feet. Holding on to the barbell both at the hip and overhead plus an elevated volume of jumping will play a significant role on structural limitations. Major aerobic limiter to be considered as well. In order to have a successful score you need to have a smooth, repeatable...Read more

Welcome to Team Soul Elements: Weightlifting II. This course is a follow up to our debut Elements Weightlifting Class which we confiscated a year ago. In this 4 week class, you will be re-introduced to to the basics of Weightlifting and we’ll take it from working from the a PVC all the way into heavier loads. This course will be broken up into several segments throughout the 4 weeks that comprise the Olympic lifts. You’ll learn about warm ups, positions, skill transfer exercises, segmented, and full lifts. By the end of the course you will have the chance to put up ur new skills to the test and work with more weight, putting all of what you learned over to work. First class starts Thursday, September 1st at 5PM and will run for 4 weeks on Thursdays 5pm and Saturdays at 8am. Drop-ins welcome!Read more

In case you didn’t know, the gluteus is the largest muscle group in the body. They play a significant role in many of the movements we see in CrossFit, Weightlifting and even every day activities like getting out of a chair. Pretty safe to say that having strong glutes is very important, and lets be honest as Sir Mix-A-Lot would say, who doesn’t like big butts? Whether your goal is aesthetics or improving your performance, this class will be valuable to you. We will focus on growing and strengthening all muscles that make up the posterior chain, primarily your glutes, because no one ever rapped about a flat butt. OUR 4-WEEK ELEMENTS CLASS STARTS JULY 7 Thursdays (5:00PM) & Saturdays (8:00AM) DROP INRead more