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

For strength beginners may take the barbell from the rack, but most should strive to take the bar from the ground. If you are limited by your clean, you might decide to start from a rack. We have a fun benchmark for the metcon today. If you can do double unders, go for it, if you are spotty do at least some double unders every round. For those still working on getting double unders scale to single unders , 1:1. Strength Take 20 minutes to find a max complex of 1 Thurster 1 Push Press 1 Push Jerk 1 Split Jerk Conditioning “Annnie” 50-40-30-20-10 Double Unders Sit-upsRead more

In teams of 3 or 4 people, you will complete the following work as a group. Only 2 people may work at a time (whether it’s 3 or 4 people) so you’ll need to figure out a way to keep track of reps. The 800m run must be done together and you will carry 1 or 2 medicine balls (team of 3 = 1, team of 4 = 2). If it is a team of all males, carry 20# medballs. If there is one female or more, carry at least one 14# medball. You may switch off who carries at any point and carry them in any fashion, but the ball must not touch the ground. The run must be done together, no running ahead. Once you come in from the run, complete the work in order: box jumps first, wall balls second, KB swings third. If you are a...Read more

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