Yesterday we did some squats cleans, but today’s test is more about overhead and mid-line stability than simply leg strength. For those proficient, we’ll be taking a 1RM today from the rack. If you’re brand new to this movement, we’ll have some drills laid out for you to improve your positioning and mobility in this movement. Some of you will be in between and need to work with weight but at sub-maximal loads. 1 RM Overhead Squats or Light weight sets or OHS Drills / Max OHS Hold *depending on ability Conditioning 4 Rounds for Time 10 hang Power Snatches (75/55) 10 Bar Facing Burpees 20 Sit-ups 10 minute cap add all reps owed to the minute cap in seconds as your timeRead more

Classic Format today guys, focus on pulling under and getting in the hole on the squat cleans. For toes to bar stay tight and connect some reps! After the WOD we’re going to cool off then, hit some accessory work to get stronger on 2 movements that we don’t see often. For Time 21-15-9 Squat Cleans (135/95) Toes to Bar Accessory – Not For Time 5 sets  Strict Ring Dips (5-10) *depending on ability L-Sit Holds :10 to :60 *depending on abilityRead more

Our next friends and family WOD will be Tuesday July 4th at 10:00am!  Feel free to bring anyone who is interested in trying CrossFit or even any out of town friends that you have visiting. Schedule for the day: 9:00am – doors open 10:00am – House WOD – this year we’ll be hitting a benchmark – “Helen”, with no one in the parking lot let’s design a new 400M run so that those times are legit!!! 11:00am BBQ starts and Open gym will begin 12:30pm – close for the dayRead more

Let’s open up those lungs today with a burner! We have 4 mini couplets here each with either running or double unders involved. Make sure your lower extremities are mobilized and attack!! Scale double unders to a manageable rep count aiming to be on and off in under two minutes. Use progressions on the HSPU and GET BETTER at them! For Time Run 200 M 20 Handstand Push-ups 50 Double Unders 30 Kettlebell Swings (53/35) Run 200 M 40 Wall Balls (20/14) 50 Double Unders 50 Push Press (95/65)Read more

Today we start down the road to improve our dead lift volume. These are huge sets guys, so take some time to warm-up with lighter weights and get your self under control. Once you get started be sure to take about 3-5 minutes of rest between sets. For our met-con today we’re keeping it simple, move fast for 10 minutes being true to some basic movements. Enjoy this shortened version of the popular benchmark WOD “Cindy” *Note – your set is over if you lose your mid-line (round back), back each other up on this guys, its about safety. “Titan Phase 2 “ Week 2 Dead lift 1 x 20 @ 40% of 5RM 1 x 20 @ 45% 1 x 20 @ 50%” Conditioning “Half Cindy” AMRAP in 10 minutes 5 Pull-ups 10 push-ups 15 squatsRead more