For strength, the snatch will start on the ground and you’ll receive it in a full squat and stand up. Then you’ll do 2 additional overhead squats. If you are newer to CrossFit or this lift, you may power snatch it and ride it down into your first OHS. The metcon should be treated as...Read More
For today’s WOD, the deadlift weight should be heavy, but not to the point of a rounded backs. For weighted pull-ups, put your foot through a kettlebell and grab a bar just in your reach (put a KB on a box to start if you need to). Scale this as needed with lighter KBs, or...Read More
Take about 20-25 minutes to establish a max front squat – this should be a true max for the day, so failing at some point is expected. This will be taken out of the rack. The AMRAP is a test of gymnastics and jump rope skill – with the exception of brand new people, you...Read More
Big Happy 1st Birthday shout out to T-Man (Trevor L) For Strength today, we’ll be taking twenty minutes to find a 2 rep max push Press for the day. Pair up, use the racks and be careful not to jerk when the weight gets heavy. Conditioning today is split into 2 parts. The first part...Read More
The snatch pull will help those who tend to bend their arms early in the snatch. Begin the snatch from the ground and move through the second pull – you’ll shrug, but keep your arms straight. They may bend slightly due to the upward trajectory of the bar, but you should not bend them on...Read More
CrossFit Thermal – CrossFit “The snatch pull will help those who tend to bend their arms early in the snatch. Begin the snatch from the ground and move through the second pull – you’ll shrug, but keep your arms straight. They may bend slightly due to the upward trajectory of the bar, but you should...Read More
8:00 – Country Club – Don’t Forget!!! Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006. You can choose to do this solo (as intended) or with a partner. If you choose a partner, the runs must be done together, and the rest of...Read More
Spend 20 minutes finding a 5 rep back squat – the caveat is that you must pause in the bottom position for 3 seconds. The 3 seconds begins once you reach the bottom of the squat and should be a full 3 seconds (“1 Mississippi, 2 Mississippi, 3 Mississippi” not “1,2,3”) Partners can also watch...Read More
This weeks Friday “Burnout” class will be moved to 1:00pm, back to normal (noon) next Friday. Today’s workout is a throw back to old school CF. Just 2 movements, and just one component. This is a good opportunity to take the extra class time to improve upon these movements and mobilize. Be sure to collaborate...Read More
Strength is an alternating EMOM – choose a heavy, but moderate bench weight. For pistols, scale to a box or holding onto an upright. For the metcon, the bar will start on the ground and you’ll need to clean it and get it onto your back for the lunges. Progression for muscle ups should be...Read More
