For strength today we’ll be working on some barbell cycling. Working from the ground, clean the bar into position and hit 10 shoulder to overhead reps. Immediately back rack and go for 10 alternating lunges. Athletes may choose their own weight but must aim for intensity. Think about a weight that would have you meeting the struggle bus each set around rep 7 or 8. Strength Barbell Cycling Every 3 minutes for 4 sets 10 Shoulder to Overhead 10 Back Rack Lunges Conditioning 21-18-15-12-9-6-3 Overhead Squats (95/65) Dumbbell Snatch (50/35)Read more

Take some time to build to a heavy thruster today, with only 15 minutes don’t go crazy. We want to hit some strength here, yes, but we want to dial in for our met-con. Our Met-con today comes from Pat Sherwood’s laboratory and is one of CrossFit Linchpins “Tests” We’ll treat today like game day and use counters for this WOD (two heats). Aim to complete the thrusters in no more than 2 quick sets. C2B Pull-ups should also be scaled as needed to maintain intensity. – This is a sprint workout, max effort 10 minute hard cap for today. Strength 0-15:00 Find a heavy 1 Rep Thruster from the Rack CrossFit LinchPin Test 4 2 Rounds for Time 18/14 Calorie Row 15 Thrusters (95/65) 12 Chest To Bar Pull-upsRead more

With the Holiday season creeping up, I wanted to get a blog post out there so that everyone knows in advance when we’ll be open.  Check out the dates and times below and hopefully they fit into you and your family’s Thanksgiving plans. Wednesday 11/22     6am, Noon, 4:30 Thanksgiving Day, Thursday 11/23    –   Open Gym 9-11am  Open gym is a great way to come in and get something done before you feast.  Better yet, get together with friends and do a WOD that you’ve been waiting to try. Friday 11/24    Noon, 3:30 WODs + 4:30 Open GymRead more

After a few minutes to build up to 85% you’ll be hitting 3 doubles today slightly heavier than we’re used to. Once you get done go right into the snatch high pulls. These are designed to work on completing the second pull and getting the bar as high as possible. Titan Phase 3 Day 6 Snatch Work (22 minutes) Squat Snatch 16 Minutes for 3 x 2 at 85% 3×3 Snatch High Pulls 75% 1RM Conditioning For Time 25 Box Jump Overs (24/20) 50 Hang Power Snatches (75/55) 50 Sit-ups 25 Box Jump Overs (24/20) 15 Minute CapRead more

Interval work today guys, aim to complete each in about 3 minutes. You’ll be starting a new interval every 4, so rest is earned today. This is not a typical interval style workout, you won’t be resting nearly as much as you’ll be working. That being said, this will take more of a consistent effort to complete and scaling will be critical considering there are 2 “skills” here. Work with a coach and make sure you hit the stimulus today. Every 4 Minutes for 6 rounds Run 200 Meters 12 Dead lifts (165/115) 8 Handstand Push-ups 30 Double UndersRead more