Start out on the bench today and build up to a heavy 5 Rep for the day. Once you find that number take 70% of that and complete 3 sets of 10 across. Use spotters on EVERY set. Our met-con today is a pulling test of strength, gymnastics and lung capacity. Get your sprint on today!! Strength Bench Press 5RM (12 min) 10-10-10 (8 min) Conditioning For Time 21-15-9 Dead lift (185/125) Pull-ups Air SquatsRead more

We love testing that long engine capacity at least once per week. This week we’re borrowing a test from the 2014 CrossFit games. Scale appropriately today suggestions are listed below. Today is a good day to show up a few minutes early and loosen up on your own. We have a lot of work to get done and classes will be setting up and starting. Complete in any order Level 3- 2000m row 150 double Unders, 2 mile run Level 2 – 2000m Row, 100 Double Unders, 1.5 mile run Level 1- 1500m Row, 300 singles, 1 mile run 2014 Crossfit Games WOD (50 min cap) “Triple 3” 3000m Row 300 Double Unders 3 Mile RunRead more

Taking a few weeks from between strength phases will allow us to dial in some movements we haven’t seen too often over the past 8 weeks.  Let’s make sure our squats are still going strong after a lot of pulling work over the past few months.  Build up in weight then hit 3 heavy sets of 3 increasing weight on each successful set. Back Squat 3,3,3 Conditioning 10-1 Hang Power Cleans (135/95) Wall Balls (20/14) Burpees  Read more

EMOM SUNDAY – alter reps as needed for your fitness level, you want to aim to work for about :40 seconds on each movement. EMOM x 27 Rope Climbs 1-2 12 Box Jump Overs (24/20) 12 DB snatches (50/35) (R/L)Read more

At the call of 3,2,1 GO, athlete one will begin accumulating Calories on the bike. Once they complete the needed total, they move immediately to the burpees. As athletes in front complete movements the athletes that follow fill in a “snake” fashion. Only one person can be working on any station at any given time. The goal is complete the 4 movements in as many times as possible in 20 minutes. For today, only full rounds will count. In teams of 4 Snake Style Relay AMRAP in 20 Minutes Assault Bike Calories (10/8) 10 Burpees 10 Front Squats (105/70) 10 Pull-upsRead more