This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 9 thrusters, then 35 double-unders. They will repeat this couplet for a total of 10 rounds. During the workout, only the athlete may handle their equipment, and the...Read More
Take 5 -10 minutes to practice double unders EMOM x 21 A. 8 Strict Pull-ups (Progressions) B. 12 Box Jump Overs (24/20) C. 12 Dumbell Snatches (50/35) 6L, 6R Cash Out: Tabata Low Plank :20 in low plank / :10 restRead More
Before starting Crossfit, Zack never thought of himself as an “athlete.” He didn’t grow up playing sports and was never focused on health and fitness. Through high school and college, he gradually put on weight and picked up other bad habits, including a pack-a-day smoking addiction. After college, he decided to make a change. “I...Read More
Start the day working on this clean complex, focus on full extension and having fast elbows today. Scale ring dips to banded or box variations as needed, and work to complete big sets on the KBS and Toes to bar. Strength Take 15 Minutes to find a heavy complex of Power Clean + Hang Power...Read More
Strength work today is a 10 minute EMOM, set up and warm-up to about 60% of true 1RM for the front squat. On opposite minutes work push-up strength, 10 perfect push-ups per round. Feel free to scale these up or down as needed. i.e weighted push-ups or banded assist. Today we’re introducing “COMP SCALE” this...Read More
Start off today by hitting 3 heavy sets of 5 push presses. Take note and record the heaviest set you complete, and be sure not to re bend your knees. Our conditioning piece today is a 13 minute AMRAP, use a light enough weight to get through most of the snatches in one or two...Read More
Take the first few minutes of class to work some gymnastics – either hit some strict pull-ups for strength, or work ring muscle-ups if you’d like to get in some skill and your pull-ups are on point. For the met-con we have a bunch of mini max effort bouts. Scale the toes to bar and...Read More
