Str: 4×5 split jerk behind head (increasing weight each set) MORE STRENGTH!!! Crossfit Total 1RM Squat 1RM Press 1RM DLRead More

Mobility Conditioning: 600m OHWL (45/25) then….. 3 RFT 30 Push-ups 30 4ct flutter kicks 30 Double-undersRead More

Str: 3×5 Snatch from mid thigh (increasing weight each set) 3×5 Good Mornings (increasing weight each set) Conditioning: 15 min AMRAP 6 L-sit pull-ups 9 Wallballs (20/14) 12 Alternating KB clean and jerk (53/35, 6R,6L)Read More

*** NEW *** Class Time – 10:00 AM – 11:00 AM Coach’s ChoiceRead More

Death By Front Squat (135/95) (Rx can be done from the rack) Run 1.5 mile loop immediately after failed round  Read More

Mobility Conditioning: 25 min AMRAP 8 HSPU 8 Box Jumps (30/24) 1 Rope Climb (15ft)Read More

TAX DAY! Str: 30 Minute PC/Jerk Complex (heavy with “proper form”) 1 Power Clean (ground) 2 Hang Power Cleans 3 Jerks Conditioning: Fran 21-15-9 Thrusters (95/65) Pull-ups — Rest 5 minutes — Light Fran Thrusters (45/35) Pull-upsRead More

Mobility Conditioning: 4 RFT 1 lap around bldg (“it doesn’t matter which bldg!!!!!!!”) 10 box jumps (24/20) 15 Deadlifts (135/95) 20 KB swings (53/35) 25 Push-upsRead More

Str: 10min alternating EMOM Odd Minute: 3 Straight-Leg DL (heavy with “proper” form”) Even Minute: 3 DL (heavy with “proper” form) Conditioning: for time 5 Weighted pull-ups (20/14 medball) 3 Power Cleans (155/115) 10 Weighted pull-ups (20/14) 3 Power Cleans (155/115) 15 Weighted pull-ups (20/14) 3 Power Cleans (155/115) 20 Weighted pull-ups (20/14) 3 Power...Read More

Coach’s ChoiceRead More