Take about 15 minutes to find a max box jump height. Add plates for incremental increases. A running start is acceptable, but both feet must leave the ground at the same time. The beginning and end of the metcon include 100 double unders each. In between those, you will do a couplet involving power snatches...Read More
Don’t forget, tonight at 6:30pm your CF Thermal coaches will do a Q+A for the upcoming nutrition challenge. This is in place of the 6:30pm class time, so if you want to hit the workout today, come before the 6:30 class. The Forge will also be open at 6:30pm. For the metcon, each person...Read More
Registration for the CrossFit Open is Jan. 15th which means we are closing in on our “in-season.” For our next cycle, we will be focusing on basic skills, maintaining our strength, and preparing for the CrossFit Open. The Open will have a scaled and Rx division and we highly recommend signing up for it! Although...Read More
Thank you to everyone who signed up on MindBody on Tuesday, it ended up being one of the busiest days in our history. Maybe you’re trying to tell me something since today was my day off!!! In an area with many CrossFit gyms, we try to separate ourselves with quality coaching and a solid coach...Read More
We have spent the last six weeks doing a lot of oly lifting and pull ups, so today and tomorrow will be used to retest our snatch, clean and jerk, and pull ups. Use the beginning of class to get a good warm up and mobilize the thoracic spine and hips for a nice overhead...Read More
Monday and Tuesday will be our retests of the snatch, CJ, and pull ups, so use the first 20 minutes of class to work on very light technique. Choose a high box jump height for the metcon. If needed, stack plates on top of boxes to attain the correct height. Skill 10 minutes to work...Read More
Warm up to a heavy deadlift weight for the workout. As noted, you’ll do 3 KB snatches per arm (6 total) but only 7 total lunges holding the KB in front of your chest with both hands. Use the smalll whiteboards to keep track of your rounds. Cash out is a 1k row for time....Read More
Similar to Tuesday’s shoulder press, find 3 heavy working sets of 5 front squats (increasing weight between those working sets, but not huge jumps) Then, you will pair up in teams of 2 for the metcon. Partner A starts the AMRAP and continues cycling through for 60 seconds. At the 1 minute mark, Partner B...Read More
