On the minute for 8 minutes you’ll complete a set of 5 thrusters from the rack.  You may share a rack with someone who is using similar weight as the set of won’t take the entire minute.  Use heavier weight than you will for the Met-con.  Take full recovery between intervals. Strength EMOM x 6 5 Thrusters ( moderate – heavy) Conditioning 4 Intervals – Record your worst in WODIFY Row 15 Calories 5 Front Squats (115/75) 5 Thrusters (115/75)Read more

Get to CF KOP today and cheer on Lam, Becca, Jeff and Cindy!! Have some fun with this chipper today guys!  Set a pace and stay consistent throughout. For Time 200M Run 30 Burpees 200M Run 30 Box Jump Overs (24/20) 200M Run 15 Pull-ups and 15 Push-ups (break up anyhow) 200M Run 30 Sit-ups 200M Run 15 Toes to Bar and 15 V-ups (break up anyhow)Read more

For Strength find a heavy 2 rep hang snatch, try not put the bar down between reps.  Conditioning is a triplet with moderate weight dead lifts.  Scale so you can complete quick singles or string some reps.  Yell “TIME” when you’re done! Strength 2RM Hang Snatch Conditioning For Time 14-12-10-8-6-4-2 Dead lifts (225/155) Ring Dips Wall Balls  Read more

The “Death By” format is always a fun one, let’s get after it today with some clean and jerks!  A few months back we tried this with power snatches and it was a lot of fun.  On the first minute complete 1 clean and jerk, on the 2nd minute 2, on the third three so on and so on until you can not complete the number for reps needed for the minute you are on.  Once you fail, take a minute off then start working your way back up from 3 again, climb back up as high as you can until 16 minutes are up.  If you make it the full 16 minutes you are a beast or beastette!  For some un-timed accessory work after the clean and jerks, tackle some rope climbs as listed below. For 16 minutes “Death by Clean and Jerks” (135/95) Accessory Work Accumulate 10 (of...Read more

For the first part of class today, work on handstand push-up skills.  Complete 5-7 reps on the minute for 8 minutes.  If scaling, use multiple ab mats, stink bugs, box variations or even dumbbell press to address your individual needs.  For the met-con, we’ve got a long one today.  Pace smart, but keep moving! Skill EMOM x 8 5-7 Handstand Push-ups Conditioning AMRAP in 20 Minutes Run 400 M 12 Back Squats (95/65 – from the floor) 21 Kettlebell Swings (55/35)Read more