This AMRAP starts each round with a complex – do 5 deadlifts into 3 hang power cleans into 1 jerk. You may drop the bar at any point, but it would be wise to not drop on the 5th deadlift or the 3rd hang power clean. Scale rope climbs to rope pulls and if the ropes are occupied, you can choose to do the run first and then complete them (or wait). AMRAP in 18 minutes: 5 deadlifts, 135/95# 3 hang power cleans 1 jerk 2 rope climbs 200m runRead more

Take 20 minutes in the beginning of class to establish a 1RM overhead squat. Check out the second event from the 2014 CF Games to see some amazing OHS numbers. The metcon consists of intervals – go all out on the row and air squats and record your fastest time and note your slowest time in comments. Strength 1RM Overhead Squat Conditioning 5 rounds, rest about 2 minutes between efforts: 100m row 15 air squatsRead more

Front squats will be taken from the ground today, you may clean your first rep, but make sure you hit below parallel for it to count. Due to the amount of pull-ups, scale appropriately using bands or rings. 4 rounds for time: 800m run 25 pull-ups 5 front squats, 165/110#Read more

Hey guys, this coming Monday, Labor Day, we’ll have a 10am class, then a special event starting immediately after.  See below for details.Read more

For bench press today, work in pairs or triplets and use the same weight across all 3 sets. Make sure grip is such that at the bottom of the lift, your forearms are perpendicular to the ground. For the metcon, scale HSPUs to wall walks (half reps) or use a box to support your feet and do L-HSPUs. Scale double unders to an appropriate number (e.g. half reps) Strength Bench Press 3×5 Conditioning 10 HSPUs 50 double unders 8 HSPUs 40 double unders 6 HSPUs 30 double unders 4 HSPUs 20 double unders 2 HSPUs 10 double undersRead more