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

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. Seven rounds for time of: Run 400 meters 135 pound Back squat, 29 repsRead more

* note this WOD uses burpee over bar, not standard burpees “Death by Dead lift / Burpee” Treating as an EMOM for a max of 15 minutes: Complete 1 dead lift and 1 burpee on the first minute adding one rep to each movement each subequent minute until you miss or reach 15 minutes. ex. on minute 7 you’ll hit 7 deads and 7 burpees over the bar Strength Build up to a heavy(ish) set of 3 for the dead lift Then Break down to 60% of what you hit today and use that for the WOD Conditioning “Death by Dead lift / Burpee” 1+1 2+2 3+3 etc max 15 minutesRead more