At the call of 3,2,1 GO, athlete one will storm through the barbell movements then jump on the rower, while athlete 2 rests. They will alternate rounds in this fashion for 20 minutes. On minutes 4, 8,12 and 16. Athletes will stop and complete 40 synchro bar hops before continuing to work the AMRAP. Use the rower or bar as space allows for jumping. * coaches note – one bar per team is ideal but not required. * no more than one bar per athlete is required AMRAP in 20 minutes In Teams of 2 Using You Go I Go Format 10 Shoulder to Overhead (115/75) 10 Dead lifts (115/75) 10 / 8 Calorie Row w/ 40 synchro Bar hops E4MOMRead more

Congratulations to Smurf and his wife to be, Gabrielle. Take on today’s workout in celebration of tomorrows wedding! “Smurf” For Time 8 power cleans (135/95) 200m run 26-Kettlebell Swings 200m run 26-burpees 200m run 26 Handstand Push-ups 200m run 8 power cleans (135/95)Read more

Lets work on speed under the bar on jerks today, focus on pressing yourself under the bar rather than pushing it over your head. No press-outs count today, make these jerks legit. Our conditioning piece is 10 rounds – short reps on each movement should allow you to move consistently for the entire workout. Your rest period should be limited to your time walking between movements. Scale toes to bar to a volume you can complete quickly without coming on and off the bar. Strength Jerk Practice Take 20 minutes to build to a heavy complex of Power Jerk + Split Jerk 1 +1 Conditioning 10 Rounds for Time 5 Toes to Bar 5 Box Jumps (30/24) 7 Wall Balls (20/14) 7 DB Snatches (50/35) *alt L/R each round *hard cap 20 minutesRead more

    The start of class today will be about improving our skills. Aim for consistency on the DUs, work on getting bigger sets and improving on your problem areas (positioning, timing etc). For the metcon – move through three basic movements for max rounds and reps, but also fit in 1000M of rowing anywhere within that time frame. The 1K may be broken up however you’d like (example 4 sets of 250M each time) Alternating EMOM x 10 Double Under Practice (40,30,20, :40 seconds work) HSPU Progressions (5-10) per round AMRAP in 15 minutes 15 Kettlebell Swings (53/35) 12 Sit-ups 9 Buprees *complete 1000M of rowing within the 15 minutes  Read more

The training aspect of playing sports growing up and through college was always the most enjoyable part of sports for me. The team oriented workouts have given me the best memories from sports. There was always a huge void in my workouts once graduating college since most of it was on my own. I had myself convinced that I was pushing it on my own. Googling workout routines or repeating old college programs, doing what I felt like that day – I had no structure to my workouts. I was always reluctant to the CrossFit world mostly from seeing the “rah-rah” aspect of it that seemed awkward and forced. I thought the heavy Olympic lifting and gymnastic movements were a sure fire way to get hurt. I wrote it off as a waste of time. This was me being a stupid meat head who was afraid to try something new....Read more