1. Tuesday 9/10/2019

    Tuesday: Snatch TechniqueSet blocks so that the bar, when weighted, sits at knee level. A) Block Snatch Pull - 3 Sets of 3 B) Block Snatch High Pull - 3 Sets of 3 C) Block Power Snatch - OTM x 8: 2 Reps Conditioning (in class) "Big Bird"AMRAP 18: 20 …Read More

  2. Monday 9/9/2019

    Monday: Gymnastic Conditioning "21 Guns" 21-15-9: Strict Pull-ups Strict Handstand Push-ups Stamina Squats Alternating On the Minute x 12 (6 Rounds): 3 Front Squat 6 Back Squats Barbell: 75% of 3-Rep Max Back Squat Final iteration of Stamina Squats. …Read More

  3. Wednesday 8/28/2019

    Wednesday: Handstand Walk Conditioning 5 Rounds, Not For Time: 500 Meter Bike Erg 40 Double Unders 30' Handstand Walk Primer: (in class) E2MOM X3 6 Wallball 3 UB deadlift building to AHAP 5 HRPU Conditioning (in class) 25min total "Frank the Tank" Pa…Read More

  4. 8/27/2019 Tuesday

    Tuesday: Gymnastic Conditioning 5 Rounds, Not for Time: 300 Meter Row + 40% Unbroken Ring Muscle-ups Light pace on the row. Aim here is to challenge our ring work with light breathing. Strict Press (in class) Every 90s 5 Sets of 3 Repeat from last we…Read More

  5. Monday 8/27/2019

    Monday: Stamina Squats (in class) Alternating On the Minute x 12 (6 Rounds): 2 Front Squat 4 Back Squats Barbell: 73% Max Back Squat Snatch Technique Work Part A - Snatch Grip Sotts Press 5 Minutes to Build to Moderate Set of 3 Part B - Snatch Drop 5…Read More

  6. Friday 8/23/2019

    Friday:  Deadlift (in class)  *Every 90s  3 Reps @ 70% 1 Rep @ 75% 3 Reps @ 70% 1 Rep @ 80% 3 Reps @ 70% 1 Rep @ 85% Conditioning (in class)  "Hangnail"AMRAP 16: 30 Dumbbell Hang Clean and Jerks (50/35) (single DB) 25/18 Calorie Assault Bike 20 B…Read More

  7. Thursday 8/22/2019

    Thursday:  Lactate threshold training: 5 sets: In a 1min window: 6/4 cal assault bike (just arms), max pushups remaining time. 1min rest. *score is lowest number of pushups Conditioning: CrossFit Main site Benchmark For time: (20min cap) 400m of lun…Read More

  8. Wednesday 8/21/2019

    Wednesday: Clean Technique On the 1:30 x 5 Sets: Pausing Clean Pull Low-Hang Squat Clean Front Squat Barbell Cycling (in class)  For Time: (7min cap) 10 Squat Cleans (45%) 8 Squat Cleans (55%) 6 Squat Cleans (65%) 4 Squat Cleans (75%) 2 Squat Clea…Read More

  9. Tuesday 8/20/2019

    Tuesday: Gymnastic Focus Work 5 Rounds For Time: 6 Toes to Bar + 5 Chest to Bar Pull-ups + 4 Bar Muscle-ups *Every Break: 150 Meter Row Strict Press (in class)  5 Sets of 3 Aim to beat last week. Bench Press 5 Sets of 3 Conditioning (in class) "Swol…Read More

  10. Monday 8/19/2019

    Monday: Stamina Squats (in class)  Alternating On the Minute x 12 (6 Rounds): Minute 1 - 2 Front Squat Minute 2 4 Back Squats Barbell: 75% of 3-Rep Max Back Squat (on both lifts). Power Snatch Technique On the 1:30 x 7 Sets: 1 Pausing Power Snatch…Read More