Sorry Kreeger, Matt did you kinda dirty with this photo. • Coaching Notes We are tackling a mental grit and lactate threshold style capacity benchmark workout with “Fortitude” today. The goal here will be to really lean into this workout and see how long you can sustain. The goal will be to finish the entire 30 minutes for our athletes, which would mean adjusting some of the volume for a good majority of the athletes in our classes, however putting it as a benchmark to shoot for is a wonderful test and way to challenge our athletes to reach a new level. In order to have this be effective, the ..read more

• Coaching Notes We have a fun two part class today with a little strength EMOM and then moving into a very classic couplet here with the mix of Wall Balls and Toe to Bar. Our goal with the 12:00 minute EMOM is to find loads that create a solid foundational framework for movement and don’t overly challenge us. Think about this as a deload on the body and just a focus on mechanics and stability. Our classic couplet today “Frenzy” is meant to challenge the athletes ability to hang onto bigger sets than normally and try to push the pace. We placed a 9-13 minute time domain on the workout, but cou ..read more

Make sure to eat your spinach today. • Coaching Notes We are working our way into a fun strength endurance focused day with a good little challenging EMOM of Deadlifts, Strict Pull-Ups, and Double Unders. The goal is to have the time frame challenged only by the Double Unders, while the Deadlift and Strict Pull-Ups will challenge our lower and upper body pulling capacity. This is a very effective day for strength development and muscular endurance. We will then target our horizontal bodyweight pressing capacity with the Push-Up stamina test with our 10 set x 15/10 rep unbroken set workout. Th ..read more

Let’s keep filling up that PR board folks! • Coaching Notes Today is a good test day to go after a heavy for the day or a new 1RM Snatch. We can work with either a Power Snatch or Squat Snatch today as we make our way up to a heavy for the day. The goal here is to give athletes a good primer and then allot them 15 minutes to work their way up with singles until they reach a max. Have athletes work up quickly to 75-80%, then start to give themselves longer periods between lifts after 80%. For newer athletes the focus will be to work from the Hang Snatch and catch in a power position, then ride ..read more

Maybe last week’s weightlifting competition has inspired you to go for a big Clean & Jerk today. • Coaching Notes We have another fun benchmark in the mix this week with the barbell benchmark “Grettel”. We will also be starting the day with a 1RM Clean and Jerk, which should more than bring the hype to the gym on a Friday. The goal here today is to have some fun warming athletes up with a little plyometric work and some dynamic medball prep. This should light the fire under athletes and have them excited to hit some big lifts. The goal is to warm athletes up to around 70% of their 1RM, th ..read more

You’re gonna need a really big whiteboard for today. • Coaching Notes Today is one of those high skill gymnastics-centric days with the focus on skill development and a little bit more of a grindy style workout with the emphasis on maintaining unbroken sets throughout the workout. We understand that spacing and the rope climbs will be an issue for some gyms here, so look at the large class option to allow for a little better flow if it looks like there will be too much waiting around for space or ropes today. The goal would be to start everyone on a different station to allow for shared KB’s ..read more

• Coaching Notes We are tackling a classic CrossFit Benchmark today with the workout “Nancy”. This one is meant to be an all out test that will get the lungs and legs burning. This also requires quite a bit of mobility and stability, which makes it such a wonderful test. The goal time domain for this one is meant to be in the range of 11-15 minutes. This would mean that the runs are somewhere between 1:15-2:15 and the Overhead Squats are meant to be done unbroken. Note, that this is one of the most important distinctions in this workout, that the repetition speed should be quick along with an ..read more

Time to work on them toes to bar skillz. • Coaching Notes We are getting after a gymnastics style focus day to start with our “Toe to Bar Stamina Test” before getting into a muscular endurance workout centered around holding a strong pace for bigger sets on the Row, KB Snatch, and Push-Up. This is a specific workout targeting our muscular endurance that will build into our Push-Up Stamina test and the workout “Angie” coming up later in the month. By building in these style workouts a few weeks out the body can adapt and recover to allow for better results down the line. The focus as a coach f ..read more

Welcome to the Transition phase. Hopefully last week’s tests went well for you all. • Coaching Notes The workout today is a fun one that has a good mix of movements with a small rep scheme to allow athletes to be challenged, but still very successful as each movement should be able to be done in quick succession leading right from one to the next. The overall focus today will be on a little bit more leg stamina for the workout, however we will have some time today to go over the Bar Muscle-Up and spend time with progressions here before getting into the workout. We will be of course doing sin ..read more

Weightlifting meet is today! gym closed for the event! Come cheer on and support the lifters! I will still post the Saturday workout in BTWB if anyone would like to do it on their own ..read more