Storm through 6 rounds for time today guys, basic movements and light weight should keep you moving. Your choice today on Bike / Row, feel free to alternate as long as you hit the needed calories. 6 rounds For time 15 Shoulder to Overhead (95/65) 15 Kettlebell Swings (53/35) 15 Sit-ups 15/12 Calorie Row 10/8...Read More
Start the day with some heavy back squat work, build up to a heavy 3 rep for the day. Our met-con has dual rep schemes both descending. Dead lifts should be moderate – aim to go unbroken or 2 sets per round. Keep the push-ups legit with range of motion, and scale volume if needed....Read More
Today we’ve got a longer engine workout with two cardio components sandwiching a gymnastics movement. Scale HSPU by volume or to pike push-ups / wall walks. Once the workout ends at the 20 minute mark you’ll have one minute to prepare for a max effort round of burpees. How many can you do when you’re...Read More
During the first segment of class, take about 10 minutes to hit some heavy weight in the thruster. For today’s workout we’ll be hitting one of our new “House Metcons”. Scaling the thruster weight is critical to this workout. It can not be stressed enough that the thruster weight needs to be HEAVY. Going unbroken...Read More
Lots of volume in this workout today, consider scaling number of rounds or reps for each movement to maintain intensity. 9 Rounds for Time 11 Pull-ups 9 Hang Power Cleans (95/65) 11 Wall Balls (20/14) *cap 35 minutesRead More
EMOM Sunday emom x 24 a. 7 burpee box jump overs (24/20) b. KB waiters carry 2x gym length (70/53) c. 7 front squats (rack) (65% 1rm) d. Assault Bike Calories (10/8)Read More
For Double unders today on every miss or break athletes switch, only one athlete works at a time. Every other movement, athlete may choose to break whenever they want but must switch athletes each time a break is taken. In addition 100Ms of running is added to a bank. For example if there are 4...Read More
Each 3 minute round starts on the rower. Complete the needed distance then move to the kettlebell, and complete the swings. Once the KB swings are complete you’ll have to get through 7 burpees quick to earn som valuable rest time....Read More
The chief is a fun benchmark, and if you’ve never done it its also a great test of your ability to recover quickly. Make sure your push-ups are “TRUE” only parts of your body that ever touch the ground are your hands, toes and your chest. No belly reps, no thighs, no CrossFit Push-ups. Lets...Read More
