Blackout week starts tomorrow, and it’s going to be one for the record books! If you’re not sure what I’m talking about, check this out….  https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/11182016-2/ What do I (the athlete) have to do?  Absolutely nothing…..well, except for a few things. Don’t worry about what the WOD is, leave that to us, your coaches, just show up and be ready for anything, that’s the essence of CrossFit anyway.  Don’t tell your friends! No one wants to ruin a surprise “Hey TJ, you’re having a surprise party tomorrow” right?  Be cool, guys, let us of some fun with it and keep people in suspense.   Don’t worry about movements showing up that you might  not be able to do.  As always, we’ll scale as needed, just show up ready to work. Just to shed a little light on this weeks WODs, we’ll be seeing one hero WOD, a Painstrom and a...Read more

Take exactly 10 minutes to build to a heavy 3 rep Push Press, The next 10 minutes of class you’ll complete 2 jerks + 1 pause front squat at whatever weight you built up to. If working with a partner (due to rack space) move the weight up or down 10-20 pounds if needed for partnering needs. The Met-con is 3 mini AMRAPs with 1 minute of rest between each. Your score will be a running total of reps throughout the 3 pieces. Strength 0:00 to 10:00 Build to a heavy 3 rep Push Press 10:00 to 19:00 EMOM-  2 x Push Jerks using above weight + 1 Pause Front Squat (3 sec) Conditioning AMRAP in 3 minutes 10 Kettlebell Swings 10 Burpees rest 1 minute AMRAP in 3 minutes 10 Lunges 10 Push-ups Rest 1 minute AMRAP in 3 minutes 10 Kettlebell Swings 10 burpeesRead more

Working on strength is important, but just spending time building to a heavy set can leave us frustrated. Today after you hit your heavy set, back off and work at 80%. This is training to get stronger guys, don’t try to PR today, try to get strong and move well. TNG = Touch and Go In CrossFit we need to be able to string our barbell movements together. Let’s practice hanging onto the bar today and find a heavy 3 rep TNG Power Clean. For the Met-con you’ll need to pull under the barbell and land in a squat, use a weight that will allow you to string some of these together. In between rounds and after the round of 9 complete 50 double unders. Strength Warm-up then Take 10 minutes to build to heavy 3 rep TNG power clean Take 10 minutes to complete 3×3 TNG power clean at...Read more

Let’s get in some volume today! Grab two teammates and run through this chipper. 2 athletes may work at a time but all must stop working and complete 2 burpees every minute on the minute. For the med ball run, each team carries one ball and must complete the run together. In teams of 3 For Time 200 hundred air squats 100 Pull-ups 200 Sit-ups 100 Wall Balls 100 Strict Press (45/35) 800M Wall Ball Run w 2 Burpees EMOMRead more

Let’s get after it with a long one today since we’ll most likely be eating and relaxing a little extra tomorrow. With your partner, set up a rack with all the weight you’ll need for the barbell pieces. As a scale you might decide to lighten the weight which is fine, just work with a coach to decide what you’ll need for both movements. You may split up the work anyway you want but only one athlete may work at a time. Loading and unloading weight during the met-con is part of the workout, so be strategic when deciding how to load the plates onto the bar. For Time In Teams of 2 200 Double Unders 30 Front Squats (205/145) 60 Push-ups 30 Push Jerks (165/115) 60 Burpees 30 Front Squats (205/145) cash out Athlete choice Tabata Sit-ups or Bicep curlsRead more