Build up to 70-80% of your true 1RM, go by feel if you don’t have recent, quality squat data. Complete 3 sets of 5 reps across NOT increasing weight. Spend some time today dialing in your handstand push-up scales and progressions. The Met-con is a straight forward AMRAP, don’t get stuck on double unders, work to improve, but choose a number that you can get through in :60 or less Back Squat 5-5-5 Conditioning AMRAP in 12 minutes 40 Double Unders 20 Kettlebell Swings (55/35) 10 Handstand Push-upsRead more

We’ll be using gymnatsics to work on strength today. You’ll do one minute bouts of strict dips and strict pull-ups with a minute of rest between each for a total of 12 minutes. Don’t worry about counting reps today, just GET STRONGER. Kipping on these movements is considered a scale since we aim to build absolute strength here. Work in banded dips, negatives and ring rows as needed. For Conditioning today, you’ll be completing 4 rounds interval style. Set-up a weight that will allow quick dead lifts and light / moderate power cleans. You’ll have 2 minutes to get through as many rounds and reps as possible of 12 deads, 12 bar facing burpees and 6 power cleans. Go hard, since you’ll have 2 minutes rest between rounds. Your score for the day will be total reps. Strength Alternating EMOM x 12 Ring Dips x ME B) Rest Strict Pull-ups...Read more

Take 20 minutes and find a heavy 3 rep overhead squat for the day. For conditioning today, we’ll be tackling a chipper. Find a nice pace and take short breaks, can anyone go unbroken? Strength Overhead Squat 3,3,3 Conditioning  For Time 50 Calorie Row 50 Wall Balls 50 Push-ups 50 Kettlebell Swings 50 Sit-ups 50 Walking LungesRead more

Take 10 minutes at the beginning of class to build up to a heavy hang clean that you can hit for triples. You’ll be using this weight for your EMOM. This weight needs to be heavier than what you’ll use for the Met-Con, so keep that in mind.  Before the Met-con, we’ll spend some time with Bar muscle up drills, and lighten our barbell for Hang clean and jerks. Strength 6 Min EMOM , Hang Squat Clean x3 (75-85% 1RM) Conditioning  3 Rounds For Time 10 Hang Clean and Jerks 115/75 10 Front Squats (same bar) 6 Bar Muscle UpsRead more

  *The Bergeron Beep Test is an excellent test of CrossFit-Specific conditioning and mental fortitude. Smaller and shorter athletes, particularly those with shorter arms, have an advantage in this test. Regardless, it is one of the best tests of CF Sport Specific Conditioning and should be used as one of several tools to benchmark YOUR improvements throughout the year. Super Elite/Specialists: 20+ Games Level Athletes: 18+ Regional Level Athletes: 13+ Open Level Athletes: 9+   Strength Take 20 minutes to hit a heavy 1 rep thruster from the rack Conditioning Bergeron Beep Test EMOM for as long as possible 7 Thrusters (75/55) 7 Pull-ups 7 Burpees scale the number of reps for each movement scale by weight and pull-up scale (no bands) scale by rest period i.e – change to E:90 etc… Work with coaches to find the appropriate scale for your level.Read more