Take the beginning of class to work on your HSPU efficiency and power snatch form. Box jumps should be higher than normal. This is a longer workout, but treat each movement so you conserve your energy! AMRAP in 18 minutes: 6 HSPUs 8 box jumps, 30/24″ 10 power snatches, 115/75# 12 burpeesRead More

Take 20 minutes or so to find a new 5RM back squat. This should be heavy enough that you probably will treat each rep as singles. The fight for the 4th and 5th reps will be hard. For the metcon, this should be fast, almost Fran-esque. If you normally do toes-to-bar as singles, scale this...Read More

Find a new 3RM deadlift for strength – this will also act the base for the metcon. Take 75% of your new 3RM and use that weight for the metcon. There is a buy-in of 50 pull-ups and then a descending couplet of deadlifts and double unders. Strength 3RM Deadlift Conditioning For time: 50 pull-ups...Read More

In teams of 2, do this workout with one person working at a time. Switch off at any point, but do the run together (you must both be in the gym before starting burpees) Those looking to Rx should use 70/53# if possible. Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st...Read More

Find a 3 rep overhead squat from the racks. Then for the metcon, the cleans are full cleans (squat each time). Scale ring dips to box assisted or parallettes. Strength 3RM OHS Conditioning (Full) “Elizabeth” For time: 21-15-9 cleans, 135/95# ring dipsRead More

In teams of 2, complete as many reps as you can in 45 seconds at each station. You get 15 seconds of rest and transition time. Do this for a total of 4 rounds (for a total of 16 minutes) Your score is the total reps completed for the entire workout. For tire flips, you...Read More

Paul grew up in the East Falls section of Phila and began playing sports at around age 6, primarily baseball, football and golf, both in organized leagues and around the neighborhood, up through high school. With sports taking a back seat as he worked his way through college his weight would always be an issue...Read More

Take 20 minutes to find a new max front squat. Take it out of the rack and keep those elbows up! The metcon consists of 3 Tabatas. Each will be scored separately for total reps. Rest for 1 minute after each movement. Strength 1RM Front Squat Conditioning Tabata: Box jumps, 24/20″ rest 1 minute Sit-ups...Read More

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.He is survived by his wife, Lena; three younger brothers, Ryan, Daniel...Read More

CrossFit Thermal – Endurance Today’s work out is a twist from inside the gym – we will be doing tabata style 400’s. How is that even possible, you ask? Easy – here’s how it will work. We will run 400’s every 4 minutes so that there is a set work/rest period. If you run a...Read More