Workout of the Day FLOATER STRENGTH Back Squat Heavy 1 then, 80% AMRAP Bench Press Heavy 1 then, 80% AMRAP Shoulder Press Heavy 1 then, 80% AMRAP Deadlift 5-5-5 Snatch 1-1-1-1-1 Notes Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have squat cleans and push-ups. METCON Every 4:00 for 4 Sets: Run 400m Bike sub 1000-1200m Bike Notes Build intensity over 4 progressive sets. Use the first 2 sets as about a 70% effort dialing in any mechanics and paying attention to your pacing. Try to push harder on the latte ..read more

Workout of the Day METCON 4 Rounds for max reps of: 1:00 Bike Calories 1:00 Rest 1:00 Double Unders 1:00 Rest Notes Bike, jump, Rinse repeat! Air Bike intervals should be hard but not all out sprints, you’ll die. Try to push challenging but sustainable numbers on this workout. It should not be pleasant. Jump Rope If you can do even 1 double unders, perform as many as you can in the minute. If you have no doubles, you can either make attempts or perform 1 minute single unders with the goal of one unbroken set. SKILL & STRENGTH Kipping Pull-Ups Part 1: EMOM x 8:00 (4 sets): A: :10-20 Pull-Up ..read more

Workout of the Day METCON Every 3:00 x 5 Intervals: 8 Strict Toes to Bars / Hanging Leg Raises 8e Renegade Rows (no push-up) AMRAP Reverse Lunges to 1:30 mark Notes Focus on controlled but steady movement the entire workout. This should feel like a grind with lots of mind muscle connection. For the lunges, use both, one or no dumbbells held anyhow for the weighted lunges. Opt for heavier loading and fewer reps than the inverse. STRENGTH Bench Press Heavy 1 then, 80% AMRAP Notes In roughly 6 total sets, work up to a heavy 1 on the Bench Press, then take your highest successful 1 rep weight, dro ..read more

Workout of the Day STRENGTH Take 10:00 to work up above work weight on one of the lifts: 1 Snatch or Snatch Grip Deadlift + Hang Power Snatch + OHS Notes We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the full movement If you’re still having trouble with the movement or haven’t made it to many of the prior exposures, perform the second version of the complex today. METCON 4 Rounds for reps of: 1:00 Power Snatches or Hang Power Snatches 1:00 Row or Bike 1:00 Box Jumps or ..read more

Workout of the Day ASSISTANCE 3 Progressive Sets of: 16-20 Kettlebell Swings 4-8 Goblet Squats 16-20 Weighted Anchored Sit-Ups 16e SA Three point DB Bent Over Rows Notes Work up through 3 progressively challenging sets on this triplet. Done correctly, three should be plenty. The last set should be very, very hard. If its not hard, what are we even doing, ya know???? STRENGTH Back Squat Heavy 1 then, 80% AMRAP Notes In roughly 6-7 total sets, work up to a heavy single on the Back Squat, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave y ..read more

Workout of the Day Mythic Strength “Circus” Dumbbell: 10 Min EMOM every 2 min DB C&P, 5 reps /side Sandbag: Pick + Carry down + back once (80 ft), Drop then “Load” x 4 reps. Rest 2 minutes. 5 rounds. Sub Max Carry: For your last/5th round perform 2 down and back gym length carries, no loads. Unilateral Strength, Trunk (Abs): DB Single Arm Row, 8 reps/side Z DB Press 8 reps 3 rounds, rest 60 sec b/t rounds CrossFit Group Class Programming Template (WK5/8) Steph going HAM on quarterfinals yesterday. Thanks to all who came out to participate and cheer! Mateusz Kieliszkowski WORLD RECORD 315 ..read more

Workout of the Day PARTNER METCON 12 Rounds for time of 21 Burpees 15 Kipping Pull-Ups 9 Power Cleans 6 Push Jerks Notes This is a high volume workout where partners alternate complete rounds until each person has performed 6 rounds. Each round should be completed in 2:30 or less. Scale volume to accomplish this! Burpees 126 per person Volume scale 15 Burpees (90 total) Pull-Ups 90 per person volume scale: 10 per round (60 per person) movement scale: 6-8 Strict / 10 Jumping Pull-Ups PC+J 54 per person Heavy but unbroken or no more than 2 sets per round +/135/95/65/- CrossFit Group Class Progra ..read more

Workout of the Day FLOATER STRENGTH Back Squat Heavy 3 then, 85% AMRAP Bench Press Heavy 3 then, 85% AMRAP Shoulder Press Heavy 3 then, 85% AMRAP Deadlift 1-1-1-1-1 Power Snatch 1-1-1-1-1 Notes Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have Burpees, Kipping Pull-Ups and Thrusters METCON 4 Rounds for max reps of: 1:00 AMRAP Shuttle Runs 1:00 Rest 1:00 AMRAP Wall Ball Shots 1:00 Rest Notes Run, Ball, Rinse repeat! Push hard on today’s work intervals! CrossFit Group Class Programming Template (WK5/8) B ..read more

Workout of the Day SKILL: Kipping Toes to Bars Strength, Skill or Capacity Perform 5 Sets working one of the following options. T2B Options: T2B Strength: 5-7 Tempo Incline Bench Toes to Bars T2B Skill: 10 Kipping Partial ROM T2B Capacity: 10-20 Unbroken Reps Notes Choose a version that meets you where you’re at. If you can perform 2-3 Strict hanging toes to bars, its time to work the skill. If you can’t get your legs to or very close to the bar while hanging, work the strength option at a controlled tempo. These will add up! If you’re performing the capacity work, stretch your limit but hop o ..read more

Workout of the Day STRENGTH Bench Press Heavy 3 then, 85% AMRAP Notes In roughly 6 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3 rep weight, drop to 85% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve. Try to go heavier on your triple or get more reps in the AMRAP than week 2 Coaching Focus: Back Arch ASSISTANCE 4 Progressive Sets of: 8-10 Weighted Step-Ups L 8-10 Weighted Step-Ups R 8-16 DB Pull Overs 1:00 Anchored Sit-Up Hold Notes Work through 4 progressively more challenging sets of the triplet. CrossFit Group Class Pr ..read more