Let’s hit some long engine work, 25 minutes of running muscle ups and box jumps! Scale the muscle ups to bar MU, jumping muscle ups 2:1 or pull-up progressions as needed. AMRAP in 25 minutes Run 400M 3 Ring Muscle Ups 10 Box Jump Overs (24/20)Read more

CrossFit Thermal – Endurance Metcon (Time) Run 1000 Meter Rest for 00:03:00 Run 400 Meter for Rest for 00:03:00 Run 700 Meter for Rest for 00:03:00 Run 300 Meter Rest for 00:03:00 Run 600 Meter Rest for 00:03:00 Run 200 MeterRead more

After a great weekend event, we’re ready to get back to business; a couple things for this week.  Tees and Tanks are on the way, if you pre-ordered, look for a charge on your WODIFY acct. This week is the return of Club Endure!  Meet at 6:45 at the track – free class details here… Monday – SFH Rep Tyler will be on hand for a meet and greet as well as a sampling – he should be around for all classes on Monday. Come out to Masters of the Universe this Saturday at CrossFit Generation to see Coach John’s return to competition. Deload week for Titan  Read more

During most training cycles there comes a time to back off our load and volume.  Think of it like taking one small step back in order to take a huge jump forward.  In the sport of weightlifting, we see this all the time, lifters will taper off for a competition in hopes of hitting big numbers on the day of the meet.  This week for Titan, we’ll be de-loading.  Take it down to 70% today and complete 3 sets of 5 at up to 70%.  This shouldn’t be a breeze, but it also shouldn’t be a max effort like the past 3 weeks. For conditioning today, push the envelope a bit since strength won’t leave you destroyed.  Big (unbroken) sets of thrusters and toes to bar,  and consistent sets of double unders. Titan Day 9 Front Squat De-load 3×5 @70% Conditioning AMRAP in 10 Minutes 12 Thursters (75/55) 9 Toes...Read more

Strength To be completed not for time Strict Press – (same weight for all sets) 10-8-6-4-2 alternating with  Strict Pull-ups 3-8 per round depending on ability Conditioning For Time 35-25-15-5 Kettlebell Swings (53/35) Sit-ups Push-upsRead more