Spend 20 minutes finding a 5 rep back squat – the caveat is that you must pause in the bottom position for 3 seconds. The 3 seconds begins once you reach the bottom of the squat and should be a full 3 seconds (“1 Mississippi, 2 Mississippi, 3 Mississippi” not “1,2,3”) Partners can also watch the clock to tell you when to come up. For the conditioning, you’ll do 5 clean and jerks as many Toes to Bar as you can in the remaining time. Your score is total amount of toes to bar.  Use a C/J weight that is moderate, but you can string together smoothly.  Scale T2B to knees to elbows, v-ups or sit-ups. Strength Take 20 minutes to build up to a heavy 5 rep pause back squat Conditioning 5 rounds of 1 min. work, 1 min. rest: 5 clean and jerks (135/95) ME Toes to BarRead more

This weeks Friday “Burnout” class will be moved to 1:00pm, back to normal (noon) next Friday. Today’s workout is a throw back to old school CF. Just 2 movements, and just one component. This is a good opportunity to take the extra class time to improve upon these movements and mobilize. Be sure to collaborate with other athletes and coaches to zero in on your exact scaling needs.  Deadlift should be no more than 60% of your true 1RM. Remember, simplicity yields intensity which yields results. Set-up, put your head down, and don’t stop moving. For Time: 10-1 1-10 Deadlift (225/155) Box Jumps (24/20″)Read more

Strength is an alternating EMOM – choose a heavy, but moderate bench weight. For pistols, scale to a box or holding onto an upright. For the metcon, the bar will start on the ground and you’ll need to clean it and get it onto your back for the lunges. Progression for muscle ups should be a mix of pull-ups and dips (Ring pull-ups, chest to bar pull-ups, or banded strict pull-ups, and for dips, either box ring dips, bench dips, or parallette dips) You may do a 2:1 or 1:1 ratio for whatever progression you choose. Strength / Skill Alternating EMOM for 10 minutes A. 5 Bench Press B. 8 Pistols (4L/4R) Conditioning AMRAP in 12 minutes: 10 back rack lunges, 135/95# 50 Double Unders 7 muscle upsRead more

Strength Take 20 minutes to find your max complex of : 1 Power Clean + 1 Hang Clean Conditioning 4 Rounds for Time 30 KB swings (55/35) 20 Wall Balls 10 Handstand Push-upsRead more

At the start of the Metcon, the coach will say 3-2-1 go, you will begin your burpees. When you reach 40, stop and wait for the 3 minute mark to begin the remaining Run + AMRAP. If you don’t reach 40 by that time, just make a mental note of where you are – you can “pay” for them later. Your result is your total number of reps including your initial set of burpees. So if you complete the 40 in time, then get one round you would have 51 reps (counting 1 rep for the suicide run and 0 for the 400M run) Strength Overhead Squat 3,3,3,3 Conditioning With a running 12 minute clock complete 40 burpees At the 3:00 minute mark Run 400 M then AMRAP in remaining time 5 C2B Pull-ups 5 Burpees 1 Suicide Run Penalty – athlete owes (3) burpees for every one missed on...Read more