Today is testing day! We have used the last 6 weeks to slowly build up our bench press and now it’s time to see the fruits of our labor. Please let us know if you have followed the weekly progressions consistently or not; of course we would love for everyone to PR, but it is...Read More
Strength Take 15-20 minutes to find a 1RM bench press Conditioning EMOM for 10 minutes: 3 deadlifts, around 65% of your 1RM (275/185) 24 yard sprint (up and down gym twice) rest with remaining timeRead More
You all have probably had enough squatting for a month, so we’ll stick to the power variations of the o-lifts today. The benefits of olympic lifting cannot be understated, so today will be good practice for both the snatch and clean. Keep those arms loose on the first part of the clean – the toes...Read More
Strength Take 15 minutes to find a heavy power snatch Conditioning AMRAP in 12 minutes: 3 power cleans, 185/125 15 toes to bar 45 double undersRead More
Kelly is a classic CrossFit benchmark. If you need to scale, lower the reps of the box jumps and wall balls, not the rounds. The idea is to get through 5 rounds which is going to be a mental fight! “Kelly” 5 rounds for time: Run 400 meters 30 box jumps, 24/20″ 30 Wall balls,...Read More
Strength Alternating for 4 rounds: a.) 5 Front Squats (heavy) b.) 3 Clean Pulls (heavy) Conditioning 5 rounds for time: 15 KB swings, (55/35#) 15 pull-upsRead More
Wednesday 11/26 – 6:00am / 9:30am / 12:00pm / 4:30pm (adding a noon class today, in case anyone wants to get in early!) Thursday 11/27 (Thanksgiving Day) – closed Friday 11/28 (Black Friday) – Friends and Family WOD 10:00amRead More
Today is the last day of adding weight to our bench press. While bar speed is still important to focus on, understandably you may be fighting for those last few reps of each set. Tomorrow we will have our last shoulder press and next week we will test our 1RMs!Read More
