Deadlifts should be heavy – if you are scaling, then aim for about 70% of your 1RM. These do not need to be strung together. Toes-through-rings are like toes-to-bar except you’ll probably find them easier. If you need to scale, do V-ups. Since this is a longer AMRAP, most people should aim to do 25 double unders instead of scaling the number back. (gotta get used to those higher sets at some point!) AMRAP in 20 minutes: 5 deadlifts, 275/185# 15 toes-through-rings 25 double undersRead more

First, find a 3RM thruster from the ground. You can do this individually or in groups. Then, pair up and get ready for some fun. For the ring dips, thrusters, and burpees over bar, only one person works at a time. For the tire flips, you may either flip it back and forth to each other or both flip it from the same side. You will work for 45 seconds at each station and have 15 seconds to transition. Your score is total reps across all movements. Strength 3RM thruster Conditioning In teams of 2, ME at each station (3 rounds, :45 work, :15 transition): Tire flips ring dips thrusters, 115/75# Burpees over barRead more

Use time in the beginning of class to do some muscle-up drills. To scale, think about what would challenge you in terms of a pull-up + dip combo. Ring pull-ups, banded pull-ups, kipping, ring rows, etc. are all options for the pull-up and then ring dips, assisted ring dips, parallette dips, and push-ups can all be used for the dip portion. Most people should use a ratio of either 2:1 or 1:1 when substituting movements. (e.g. someone who is proficient at kipping pull-ups, but doesn’t have a muscle-up may want to do 14 pull-ups per round or 7 ring pull-ups which are typically harder) Time cap: 30 minutes 5 rounds for time: 400m run 7 muscle-ups 28 air squatsRead more

For the alternating EMOM, load a bar with 75-85% of your 1 rep push jerk. If you’re not sure, then warm up and get to a fairly heavy weight you can do for 3 reps. Alternate between these and doing 2 rope climbs. We will have ropes setup within the pull-up rig for rope pulls (do 6 if you’re scaling) For the intervals of double unders and clean and jerks, treat each one as if it were “for time.” Rest is 90 seconds to test your recovery. Strength / Skill Alternating EMOM x 10 A. Push Jerks x 3 (75-85%) B. 2 Rope Climbs Conditioning 3 Intervals with :90 rest 50 Double Unders 12 Clean and Jerks (135/95)Read more

OK guys, its that time of year, we’re getting ready to kickoff the Fall Nutrition Challenge.  The most important part of the challenge is always the kickoff night!  We get together and discuss the format of the challenge and go over the fundamentals of approaching the challenge.  This will include what to eat, when to eat, how to maintain performance, get leaner, stay strong etc.  It won’t include how to fast, cleanse, drop 20 pounds in 20 days and put it all back on when the challenge ends. This year we’ll be introducing an all new format, and it will be fun an interactive.  Using social media we’ll stay motivated and maintain accountability throughout the 30 day challenge. As a bonus this year, we’ll have a special guest speaker for the kickoff night.  Our very own Jamie Sobolewski will be joining in and sharing her wealth of knowledge in the...Read more