Strength Take 20 minutes to find your max complex of : 1 Power Clean + 1 Hang Clean Conditioning 4 Rounds for Time 30 KB swings (55/35) 20 Wall Balls 10 Handstand Push-upsRead More
At the start of the Metcon, the coach will say 3-2-1 go, you will begin your burpees. When you reach 40, stop and wait for the 3 minute mark to begin the remaining Run + AMRAP. If you don’t reach 40 by that time, just make a mental note of where you are – you...Read More
For strength beginners may take the barbell from the rack, but most should strive to take the bar from the ground. If you are limited by your clean, you might decide to start from a rack. We have a fun benchmark for the metcon today. If you can do double unders, go for it, if...Read More
In teams of 3 or 4 people, you will complete the following work as a group. Only 2 people may work at a time (whether it’s 3 or 4 people) so you’ll need to figure out a way to keep track of reps. The 800m run must be done together and you will carry 1...Read More
Don’t forget guys, 4th of July schedule….no 6:30pm class Friday, and no 9:00am class on Saturday. If you’re free, be sure to come by and check out the “BURNOUT” class with Sarah – Friday at noon!!! Brute strength vs. bodyweight ninja – what’s the heaviest bar you can lift about 24 inches? We’ll take about...Read More
CrossFit Thermal – CrossFit Brute strength vs. bodyweight ninja – what’s the heaviest bar you can lift about 24 inches? We’ll take about 40 minutes to find out. Then you’ll have 2 minutes to test your handstand prowess. Either tough it out and go for handstand walks (even if you fall quickly!) or go for...Read More
Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them proficiently, do legless or...Read More
CrossFit Thermal – CrossFit “Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them...Read More
This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4. Skill HSPU’s A: 5 x 2 box...Read More
CrossFit Thermal – CrossFit This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4. Skill HSPU progressions...Read More
