21-18-15-12-9-6-3 Calorie Row Strict Press (75/55) The strict press targets the muscles that you use to stabilize overhead and increases the stability of your core. The most of the work is done by the front and side delts, then the rear delts, upper pectoral muscles, triceps and traps. Today we combine aerobic work with strict […]

Teams of 2 1 Mile Run 21 Kettlebell Swings (53/35) 21 Goblet Squats (53/35) 800 Meter Run 15Kettlebell Swings (53/35) 15 Goblet Squats (53/35) 400 Meter Run 9 Kettlebell Swings(53/35) 9 Goblet Squats (53/35) Teammates divide the run as they see fit. All KB\Squat work is performed individually by each team member.

21-15-9: Push Jerks (95/65) Pull-ups

Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (115/80) 400m Team Run We often see the bench press used for strength work, but not often in conditioning pieces. Partnering up allows us enough space and equipment to execute this today. The bench press is a great movement to complement our more frequently […]

Front Squat – Heavy Single High Hang Squat Clean – Heavy Single Squat Clean – Heavy Single   Today with our heavy singles we are looking to find a balance between our load, or intensity, and technique. This “sweet spot” is where we see the most progress in our fitness.

AMRAP 4: 18 Power Snatch (75/55) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Snatch (95/65) 15 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 12 Power Snatch (115/80) 12 Burpee Pull-ups Max Calorie Row   Complementing the longer workouts of both Saturday and Monday is today’s short and fast […]

  2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35) 400m Run 26 Sit-Ups 400m Run 26 Deadlifts (75/55) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20″)   Today is a great example of how CrossFit training carries over to our goals and aspirations outside the gym, […]

AMRAP 15: 1 Round of Strict “Cindy” 30 Double-unders Strict Pull-Ups, Pushups, and Air Squats today will test our body weight capabilities whilst using double-unders for coordination and conditioning.

4 Rounds: 15 Burpee Box Jumps (24/20″) 20 Calorie Row 16 Hang Power Snatch (95/65) 100m Sprint Today we will be putting together the running, Olympic lifting, and rowing techniques we have been drilling for the past 10 days. This is an opportunity to test the practice and create adaptation with the new skills we […]

4 Rounds: 21/18 Calorie Row 18 Thrusters (65/45) 15 Pull-ups  “Intensity is the independent variable most commonly associated with favorable adaptation. What that means is the harder you work intensity, the faster you are going to get your results.” Ben Bergeron. If you’ve ever been on an Rower or done Fran (Thrusters and Pull-ups), you […]