For strength, find the heaviest weight you can power clean and jerk for 5 reps unbroken (no letting go of the bar, but you may rest in the hang, front rack, or overhead positions) Conditioning consists of two mini-metcons. You will do each of them for time, but you will rest for 2 minutes between...Read More
Yesterday, Vinny and Sarah welcomed their little girl, Hannah, to the world. In true CrossFit fashion, Sarah decided to push for time and was in labor for less than an hour. Congratulations!Read More
For strength, warm up with some very light snatches, and then load the bar with a starting weight. You’ll do 2 snatches every minute on the minute for 9 sets and you will add weight each time if you choose. You may also stay at a moderate percentage and practice at the same weight. Conditioning...Read More
2/17/2015 Due to inclement weather, there will be no 6am class this morning. Please stay safe and try to attend another class today. Sorry for any inconvenience. Thank you.Read More
Today is a “chipper” workout: you’ll only focus on one movement for 50 reps and then move on to the next movement. For burpee box jumps, you do not have to open your hips/knees on top of the box and you may jump completely over the box if you choose. After 50 KB swings, call...Read More
Take 15 minutes to get in 3 sets of 5 back squats, but stay below your max. This is just to get in some heavy-ish squatting after a week of longer metcons. It will also help prime your legs to make the overhead squats in the met-con feel like air (hopefully) Strength 5, 5, 5...Read More
Strength is a complex consisting of a power clean + push press + front squat + jerk. No thrusters allowed, do each movement as intended. The jerk may be a power jerk or split jerk depending on your preference. Take 20 minutes to find the heaviest weight possible for this complex. For conditioning, you’ll start...Read More
Happy Valentine’s Day! To celebrate, we will do a partner workout. As partners, you’ll be responsible for the total reps listed and may partition as needed. One partner does the prescribed movement while the other holds the isometric position in parentheses. You may switch at any point during the movements and there are no minimum...Read More
The first part of class is time to work on your pull ups, muscle ups, rope climbs, etc. A golden standard for new CrossFitters should be a strict, unassisted pull up. If you don’t have one, do strict banded or box pull ups (similar to our progression for box ring dips) Negatives can also be...Read More
