Warm-up/Mobility: Coaches Choice, 10min Olympic Lifting: For the next month or so we will be primarily focusing on Olympic Lifting on Wednesdays. There will be a couple of movements posted that you will need to complete for that day, but you will be required to work within your skill set. If you have no interest in Olympic Lifting this will be a perfect day to rest. On the flip side of the coin, this will also be a great day to come in and learn them. The class will typically conclude with some skill work or a short conditioning piece. 1) 3×3 Power Snatch 60%-70% 2) 3×3 Squat Snatch 60%-70% 3) 3×3 Power Clean 60%-70% 4) 3×3 Squat Clean 60%-70%   Warm-up as needed    25min time cap   Work within your skill set. If you are still perfecting the hi or mid hang stick with it. If you are...Read more

Warm-up/Mobility: Coaches Choice, 10min Strength: 1) Shoulder Press 3×10 2) Pendlay Row 3×10   Notes:   Warm-up 2×5 for each movement. Weight should be in the 40%-60% range. If you were here on 7.23.13 go up by 5# on each lift. Conditioning: Progression: 12min Burpee KB Swings, (if we run out of KB’s do ball slams) Pull-up or Ring Row   Note:   Do 1 Burpee, 1 KB Swing, 1 Pull-up. Then 2/2/2, 3/3/3 and so on till the 12min time limit is up.   Share the Pull-up bar if needed.   If you can do Bar or Ring Muscle-ups, do so instead of Pull-upsRead more

Warm-up: Coaches Choice, 10min Workout: Teams of 2-3 complete the following 400m Run 50 Power Snatches, 40% 600m Run 60 Power Cleans, 50% (10# to 20# increase) 800m Run 70 Dead Lifts, 60% (20# to 40# increase from clean)   Notes:   All teammates will complete the run together.   We are looking for total reps completed, so once the team has completed 50 Snatches (divvied up any way) they can then move on to the run.   Get as close as you can to the working percentages. You will increase each rung so you will need to have weights ready to go.   Work within your skill set for the snatch and the clean. If that means taking it from the high hang please do so.  Read more

Warm-up: Coaches Choice, 5min Workout: Deck o’ Cards!! Movements Jumping Step-ups or Step-ups, R+L=1, 20″ box or less for men and women Kettle Bell Swing, (if we run out of KB’s do Ball Slams) Sit-up Goblet Squat Ace=15 King=13 Queen=12 Jack=11 Joker=30 Burpees, 3min time limitRead more

Warm-up/Mobility: Coaches Choice, 10min Strength: 12min to work-up to a heavy 3rep Push-press. Take as many sets as needed   Conditioning: This workout is from the 2013 (and 2007) CrossFit Games “2007” 1000m Row Then 5 Rounds of 25 Pull-ups 7 Push Press, 25#-135# 25min time capRead more