Don’t forget guys, 4th of July schedule….no 6:30pm class Friday, and no 9:00am class on Saturday. If you’re free, be sure to come by and check out the “BURNOUT” class with Sarah – Friday at noon!!! Brute strength vs. bodyweight ninja – what’s the heaviest bar you can lift about 24 inches? We’ll take about 40 minutes to find out. Then you’ll have 2 minutes to test your handstand prowess. Either tough it out and go for handstand walks (even if you fall quickly!) or go for the progression of wall walks. Test 1RM Dead lift Test 2 minutes to find max handstand walk or max wall walksRead more

CrossFit Thermal – CrossFit Brute strength vs. bodyweight ninja – what’s the heaviest bar you can lift about 24 inches? We’ll take about 40 minutes to find out. Then you’ll have 2 minutes to test your handstand prowess. Either tough it out and go for handstand walks (even if you fall quickly!) or go for the progression of wall walks. Deadlift (Find your 1 Rep Max) Handstand Walk (Max Distance in 2 Minutes)Read more

Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them proficiently, do legless or L-sit. The metcon is for time, no rest between rounds. Squats can be done anywhere past the brick wall line where the normal runs start. Strength Alternating EMOM for 10 minutes: A) 5 Front Squats B) 1 rope climb or 3 rope pulls Conditioning 5 rounds for time: 200m run 25 air squatsRead more

CrossFit Thermal – CrossFit “Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them proficiently, do legless or L-sit. The metcon is for time, no rest between rounds. Squats can be done anywhere past the brick wall line where the normal runs start. “ Strength “Alternating EMOM for 10 minutes: A) 5 Front Squats B) 1 rope climb or 3 rope pulls” Metcon (Time) “5 rounds for time: 200m run 25 air squats”Read more

This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4. Skill HSPU’s A: 5 x 2 box walks/inverted attempts B: 5×2 wall walks/inverted attempts C: 5×5 kipping, strict, or deficit HSPU’s D: 10 x 1 handstand walk or 5×2 freestand HSPU Conditioning AMRAP in 10 minutes: 1 power clean, 135/95# 2 pull-ups 3 burpees 4 power cleans 5 pull-ups 6 burpees 7, 8, 9…10, 11, 12, etc.Read more