CrossFit Full Throttlers

CrossFit Full Throttlers
Welcome to CrossFit Full Throttle

We are a core strength and conditioning facility designed to get back you to the basics of human movement and use that to build fitness and lifestyle that is practical, functional and FUN!

What you will NOT find at CrossFit Full Throttle are any fancy, shiny machines or equipment, espresso/smoothie bar or posh locker rooms or showers. What you WILL find is the most effective program for building REAL LIFE fitness in the world, a spirit of commeraderie and a whole lot of hard work and fun.

We are conveniently located in RITA RANCH and focused on individual progress and success in a friendly community environment.

Whether you're a seasoned athlete looking to dominate your sport or sport/hobby or the biggest couch potato, CrossFit can get you where you want to be.


Please let us know if you have any questions and contact us for your FREE introduction to CrossFit.


Please note that, for the safety of the kiddos and fellow athletes, they MUST STAY IN THE CHILD AREA ALL times during the workout. NO EXCEPTIONS.

Monday, July 28, 2014

For time

50 Double unders
Burpee box jumps
Pull ups
50 Double unders

Saturday, July 26, 2014

Friday, July 25, 2014

With a continuously running clock perform each movement for one minute. On the call of rotate move to the next station. Clock does not stop.

3 rounds

Bear crawl, 40'
Wall climbs
Pull ups
Double unders

Score total reps for all three rounds.

Thursday, July 24, 2014

How's your Snatch?

Today we'll do some  skill work with the snatch. No other movement will give you a better "bang for your buck" than the snatch. Since you are lifting an object from the ground all the way overhead in essentially one movement, the power output is enormous and we can actually measure that power (force x discance/time=power). Power equals intensity. To be exact, the greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Almost every muscle in your body gets involved in this movement, head to toe. The snatch requires not only strength and power, but explosive speed, balance, coordination, agility, flexibility and accuracy.

That being said, if you're new to snatches or a seasoned pro, there are some things you'll need to get proficient at while working on your snatch (snicker). So we'll work on the follow skill and progressions.

Drop snatch
Snatch balance
Heaving snatch balance
Position 1, 2 and 3 of the snatch
Finally...full on snatches

You're level of experience with the snatch will dictate what we focus on today (one or more of these progressions).

Have some fun!
You're better than yesterday!!

Finally, WORK ON YOUR OWN SNATCH. No one is allow to work on any one else's snatch (;) CrossFit humor).

Wednesday, July 23, 2014

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals for each movement. Rest 60 seconds between movements. The score is the total number of reps for all intervals.

Movements are:

Push ups, hand release
Toes to post

Tuesday, July 22, 2014


3 rounds for time of:

400 meter run
21 Kettlebell swing,53/35
12 Pull-ups

Monday, July 21, 2014

"The Bear Complex"
Complete 5 rounds of 7 sets of 1 rep of: (Confused? Check our the video below)

-Power Clean
-Front Squat
-Push Press
-Back Squat
-Push press

Rest between each round as needed.


Do not drop or put down the weight anytime during the 7 set cycle. The weight can only touch the ground at the end of the second Push Press going into the next Power Clean. TOUCH AND GO!

If weight is dropped before a "round" is completed, count number of drops and perform an equal amount of burpees as a penalty. Perform the burpees at the end of the 5 rounds.

Increase the weight during each rest interval. Work up to the heaviest weight you can manage to complete 7 sets. Score is the heaviest successful weight.