In teams of 2 alternate on each barbell movement at will until all needed reps are completed. For the double unders – both athletes must complete 30 reps (or equivalent) scale. After the round of burpees / DUs, athletes will split 50 sit-ups before returning to the power cleans and round 2. Working in teams...Read More
Three 3 minute rounds today guys. You’ll begin today with 3 rounds of box jump overs and power snatches. Move as quickly as possible so that you can then get max calories on the bikes in the remaining time. After your bike, record you total calories for that round and begin your rest. *coaches notes...Read More
Rounding out Titan Phase 2 we felt it was important to not only test capacity (Nancy) but also test our positional strength. Your 1RM overhead squat will likely be limited by your ability to be in good position and your overhead stability. Let’s see how far we’ve come over the past 8 weeks with this...Read More
Start out on the bench today and build up to a heavy 5 Rep for the day. Once you find that number take 70% of that and complete 3 sets of 10 across. Use spotters on EVERY set. Our met-con today is a pulling test of strength, gymnastics and lung capacity. Get your sprint on...Read More
We love testing that long engine capacity at least once per week. This week we’re borrowing a test from the 2014 CrossFit games. Scale appropriately today suggestions are listed below. Today is a good day to show up a few minutes early and loosen up on your own. We have a lot of work to...Read More
Taking a few weeks from between strength phases will allow us to dial in some movements we haven’t seen too often over the past 8 weeks. Let’s make sure our squats are still going strong after a lot of pulling work over the past few months. Build up in weight then hit 3 heavy sets...Read More
EMOM SUNDAY – alter reps as needed for your fitness level, you want to aim to work for about :40 seconds on each movement. EMOM x 27 Rope Climbs 1-2 12 Box Jump Overs (24/20) 12 DB snatches (50/35) (R/L)Read More
At the call of 3,2,1 GO, athlete one will begin accumulating Calories on the bike. Once they complete the needed total, they move immediately to the burpees. As athletes in front complete movements the athletes that follow fill in a “snake” fashion. Only one person can be working on any station at any given time....Read More
Take the beginning of class to build up to a moderate clean and jerk. This number won’t be recorded, but will be used to make your load for the workout feel more manageable. We’re aiming for a weight that you could do sets of 3-5 with at fatigue. Warm-up Build up to a moderate clean...Read More
