Today we’ll work on some overhead squat positioning. This should prime us for a longer met-con using overhead squats. Today also take a few minutes to practice T2B. Practice Using a Rack, complete 5 complexes using no more than 50% of your 1 rep overhead squat Behind the neck jerk + Overhead Squat + Pause...Read More
Titan Phase III Begins October 16th Over the past 3 months we’ve gotten away from our Strength cycle programming, this was intentional. We took most of the summer and focused on improving gymnastics skills as well as overall conditioning and biased away from strength based workouts. The basis behind this is simple – you CAN...Read More
Start out today with some strength work on the front squat. Complete 3 heavy sets of 2 after 3 warm-up sets. Record your heaviest set of 2 for today. Strength Front Squat 2,2,2 Conditioning AMRAP in 12 minutes 5 Clean and Jerks (155/105) 5 Muscle ups Run 200MRead More
Start by working on hitting a heavy thruster for the day. This should serve as a strength component and help dial us in for the met-con. During the met-con we’ll be using a you go, I go format. Each partner will run through the entire round 5+5+5, then switch. Accumulate as many full rounds as...Read More
Interval work today guys, lets move quickly and be true to the push press, no re-bending the knees. Your score will be total push press reps over the 4 rounds AMRAP in 3 minutes 2 Rope Climbs Calorie Row or Bike 15/12 10/8 ME Push Press (115/75) in remaining time rest 2 minutes repeat for...Read More
This is classic grunt work! Go from the ground today for the “RX”. Use a weight that you could get at least 20 reps with when fresh. For Time 100 Back Squats (135/95) * Run 400M whenever you breakRead More
Take the beginning of class to focus on skill in the Handstand Push-up. Its paired with farmers carry to keep the heart rate up throughout the EMOM. Follow your progressions on handstands and try to get comfortable being upside down and lowering into the kip bottom position. Those proficient with HSPU, go for about 60%...Read More
With our upcoming Titan Phase 3 around the corner; today is a good opportunity to see where you are with what will be one of our focus movements. What can you hit with perfect form, actually below parallel? Try not to power clean and finish with a front squat today. Pull yourself under the bar....Read More
Let’s start the week with our house chipper! Gone are the days of knees to elbows and back extensions for time, we took this old CrossFit Classic and gave it a tune up. Have fun with this one gang! “Filthy Ass Fifty” 50 Calorie Row (50/40) 50 Overhead Squats (45/33) 50 Bar Facing Burpees 50...Read More
