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

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