Once in a while we really have to push the limits of our skills. Today is a good day for that. Don’t be intimated, just look at one movement at a time and work with the coach to figure out the best way to scale for your ability. Wall walks and hand stand push-ups are great scales for handstand walks. Clean and jerks can be scaled by weight and if you can’t climb a rope without your legs, then use your legs!! Alternating EMOM for 12 Minutes a) 10M Handstand Walk b) 1 Legless rope climb c) 5 x Bar Muscle Ups Conditioning In Teams of 2: Alternating Rounds for 10 minutes Row 250M or 200M Run 10 Clean and Jerks (135/95)Read more

Hannah is ROGUE!!!!! For the complex today, some of you will work from the rack while some will work from the ground. Work with a coach to determine what is best for you. During warm-up, build up to the appropriate weight for you and keep the weight the same across all sets. Conditioning is a 2 part AMRAP with built in rest between the segments. The movements are designed to be simple so that you can execute this as a sprint workout.   EMOM for 10 minutes Overhead Complex 1 Push Press +1 Push Jerk + 1 Split Jerk Conditioning AMRAP in 5 minutes 12 Box Jumps 9 Front Squats (95/65) 6 Burpees over bar rest 3 minutes AMRAP in 3 Minutes 9 Front Squats (45/33) 6 BurpeesRead more

Benchmark Time!! Elizabeth is one of the old school classics and everyone should take this one on! Even if you can’t RX, do the best you can and LOG YOUR TIME, this workout is a great barometer of your ability to move moderate weight quickly and at the same time crush a challenging gymnastics movement. No strength to worry about today, we like letting benchmark WODs stand alone (as they should), if you go all out, you won’t have anything left. Since we’ll have time today, we’ll do heats with counters, so we can help motivate each other. Elizabeth 21-15-9 Power Clean (135/95) Ring DipsRead more

Strength today has 2 components and you’ll alternate between the two, most likely working with a partner. Make sure to use spotters for the bench and then move together to the one arm rows using the bench to stabilize if preferred. Keep in mind this is NOT an alternating EMOM, you can rest between movements as needed, don’t treat this as a Metcon or “superset”. 200M runs and wall balls…doesn’t look hard on paper right? We’ll consider these words, which you can apply to almost any of our daily WODs. “you don’t need a harder workout, you need to go harder in your workout.” 200M sprints and unbroken sets of wall balls will definitely get you the stimulus we’re looking for today. Some CF athletes should do this sub 10 minutes, but feel free to scale to 100M runs if needed. We want to keep the intensity high on this...Read more

We’re working on snatch form today guys, use this as an opportunity to dial in anything that is off with your snatch technique.  Maybe its your footwork in your landing, maybe you’re not getting your elbows up in the second pull?  Take about 20 minutes to work form and if you’re feeling good, go HEAVY!! Conditioning is a 10 minute AMRAP, go all out!  Try to string big sets of KB swings, and stay on the bar for T2B.  Scale double unders to 20 reps or 60 singles if needed. Strength / Technique Take 20 Minutes to find your 1RM Hang Snatch for the day Conditioning AMRAP in 10 Minutes of 40 Double unders 20 KB swings 55/35 10 Toes to BarRead more