Lets get comfortable crushing some thrusters for speed today. On the minute you’ll go for 6 unbroken. This metcon might not be what you want, but I bet its what you need. When was the last time you tried to hit squat snatches in a met-con? Come on in today with an open mind and...Read More
4 Intervals each for time 200M Row Farmers Carry (70/53) 12 Pull-ups Farmers Carry (70/53) record your slowest time / rest as needed between rounds Accessory Work 10,10,10 Close Grip Bench PressRead More
Strength Take 15 minutes to build to a heavy 3 rep Push Jerk Conditioning AMRAP in 14 Minutes 15 Dead lifts (135/95) 7 Handstand Push-ups 25 Sit-ups 7 Push Jerks (same bar)Read More
As a kid Chance was a sports fanatic. He loved football, baseball, and basketball. There was rarely a day when he wasn’t outside playing sports for hours. As he grew up though he started to lose interest. He started rapping, playing video games, and listening to Eminem instead of practicing football, baseball, and basketball. By...Read More
Perhaps we’ll see the full versions of these benchmark teasers in the coming weeks!!! Have fun with this one! GO EAGLES!!! “Half Cindy” AMRAP in 10 minutes 5 Pull-ups 10 Push-ups 15 Air Squats Rest 5 Minutes “Half Heavy Isabel” For Time 15 Snatches (155/105)Read More
Lets get after a longer met-con today! You’ve got 4 movements with high volume, find a comfortable pace to maintain for the full WOD. AMRAP in 18 Minutes 15 Hang Clean and Jerks (115/75) 30 Wall Ball Shots (20/14) 12 Back Rack Lunges (same bar) 12 Knees to ElbowsRead More
In the spirit of this weekends Super Bowl we’ll be doing a fun team workout today. Thanks to our friends at CrossFit Royalty for this idea. At 3,2,1 GO , Athletes may complete any of the tasks listed in any order they choose. You may also choose to go back and repeat tasks as time...Read More
Today we take on an old school benchmark WOD. The key to the air squats is not trying to go too fast, stay consistent and keep your breathing under control here. Get through the MU with no misses, break up a set before you could miss. Scale MU to c2b pull-ups or regular pull-ups, coaches...Read More
Start off with a sprint WOD today, do your best to keep moving the entire WOD!!! Once that wraps up we’ll spend some time on pulling, core and grip strength. Chin ups are a good way to switch things up when it comes to vertical pulling – same ROM standard. Athletes choice on weight for...Read More
