Take the first 20-25 minutes of class today to find a new 2 rep snatch. These should be full or “squat” snatches. If you catch your snatches high, then add an overhead squat to your lift so that you are working on getting into the hole. These do not and should not be touch and go lifts – they should be heavy enough that you need to reset. After a 24 minute WOD yesterday, we’re hitting a quick Met-Con today.  This one is a borrowed WOD from Rob Miller and our friends at CrossFit Deleware Valley, let’s see how we do!  Complete max double unders in 7 minutes, each time you take a break or trip, complete 10 push-ups. Scale the push-up number if needed. Thanks to Rob Miller and CFDV for this fun double under challenge. Strength Snatch 2RM Conditioning From CrossFit Deleware Valley AMARP in 7 minutes Double...Read more

We’re looking for a consistent longer effort today. 2 “engine” type movements as well as a skill movement and moderate load barbell piece. Work with coaches to scale the rep counts down as needed as you aim to complete each set in under 50 seconds. Use the beginning of class to get ready for S2O as well as dial in on muscle ups or other gymnastic scales. Score your workout with total reps with 210 being completion at RX rep counts. *note – start at any station needed for logistical purposes Alternating EMOM for 24 Minutes A. 10 Box Jump overs 24/20 B. 5 Muscle Ups C. 10 Burpees D. 10 Shoulder to Overhead (125/85)  Read more

For Strength today, move quickly as we’ll be finding 2 heavy front squat sets, a 5 rep max and a three rep. These may not be PR’s due to timing, but they should be heavy. The Met-con today is a longer one, at 12 minutes, so find a nice pace and keep moving. This will test your grip strength for sure between the kettle-bell and the toes to bar. Strength Take 20 minutes to build to a heavy 5 rep and a heavy 3 rep front squat for the day. Conditioning AMRAP in 12 minutes 12 Kettlebell Swings (53/35) 12 Toes To Bar 1 Rope ClimbRead more

Sophomore year of high school Kevin hung up his football cleats to spend the rest of the summer ripping out and replacing concrete. Not only was the money great, but he loved the physical demands of the job. This type of work kept Kevin fit without touching a weight. In college Kevin decided it was time to quit smoking and had to come up with a way to kick the habit. He joined LA Fitness and took up running which included completing a few half marathons. Kevin always found a way to get a workout or run in even after long nights of drinking. It became a joke with his friends and family how crazy he was to get that workout in. Staying fit and eating healthy gave Kevin the ability to keep a high energy and positive attitude no matter what the task was. On 8/22/2012 Kevin’s wife delivered...Read more

Blackout Week continues…..Read more