20 Empty bar good mornings into2 Rounds:30 Push Ups:30 Single Unders, left foot only:30 Single Unders, right foot only:30 BurpeesRest 1:00IntoStrength You will have time to work up to working weight which will be in that 80-90 percent rangeEvery Minute on the minute for 10 Minutes (1) 1&1/2 Deadlift*one full deadlift, lower the bar halfway...Read More

Warm Up-2 Rounds10 Ring Rows10 3-Count Pause OHS Squats12 lunges12 A frame toe touches Strength/skill3 sets of 12 push pressThe goal with this strength today is to be proficient with barbell cycling MetCon weights, not maximal loads. Athletes should be working on “prettying up” their barbell movement. One moderately heavy set of 12 unbroken push...Read More

Today is more handstand work. PLEASE still come into the gym even if you have no interested in learning handstand walks or handstand push ups. Crossfit is scalable. there is always something to do. We will work on overhead presses if you are not interested in handstand work3 Rounds8 Scap Push Ups8 PVC Pass Throughs40...Read More

Warm up4 Rounds 16 Monster walks with a band (8 steps each side)10 Air squats Strength 10-8-6-4-2 Back Squats Do a few warm up sets then get into your 10, treat your 10 and 8 as a little bit heavier warm up then go big on your 6-4-2. Feeling good, hit a 2 rep maxWod...Read More

2 Rounds 20 Band Pull Aparts10 Snatches from the shin10 strict presses Strength A couple warm up sets then get into thisStrict press 3 set of 10 Wod 1- 2 scores today10 Minute Amrap (minutes 0-10) 8 Bar facing power 4 Power snatches 135/95Straight intoWod 27 minutes to find 3 sets of 9 unbroken thrusters**...Read More

Sunday FundayBe on time. Rolling in late when everyone is partnered up really messes with our mojo. Definition of mojo: a magic spell, hex, or charm broadly : magical powerIn a sentenceHe works his mojo on the tennis court.The team has lost its mojo.Showing up late ruins the mojo of class. Wod 112 Minute Amrap....Read More

8am Endurance With a partner complete 8 400’s 2000 Meter on rower or ski8 400’s 2000 Meter on a rower or ski9am and 10amTeam up for this one or go solo. Will adjust parts of this if you are teaming up. Diane21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-upRest 5 mins between workouts.9-15-21...Read More

Every 2 Minutes for 8 Minutes*6 Bar Facing Burpees6 Clean Deadlifts6 Hang Squat Cleans6 Split Jerks *Start with light bar and work heavier each setThe focus here is moving a moderate-to-heavy barbell under fatigue, and is how we will incorporate our weekly Clean and Jerk work into the program for the entire phase. This is...Read More

10-8-6-4-2Empty Bar Good MorningsJump SquatsV-Ups Single Unders (4x)1 and 1/2 Deadlifts2-2-2-2-2The 1 and 1/2 Deadlift: athletes perform a deadlift, then instead of lowering the bar to the ground they lower it to just below the knee and then stand it all the way back up. That’s 1 repWod AMRAP 2 Minutes x 310 KB Swings...Read More

Warm up2 Rounds10 Ground to Overhead w/ Plate 45/35lbs10/7 Calorie Bike HARD20 band pull aparts*snatch progression with empty bar 3 rounds 5 power position power snatch5 hang power5 from the shin*add weight each roundStrength-Find 2 rep max touch and snatchWod- Conditioning Test“Grizzabel”3 Rounds10 Unbroken Clean and Jerk 105/70lbs10 Unbroken Power Snatch 105/70lbs All six sets...Read More