Warm-up: CO2 Tolerance Walk- 200m, Then 2rds of: 5 Romanian Deadlifts, 5 Muscle Clean and Press, 5 Front Squats, 5 Thrusters Increasing CO2 tolerance helps build aerobic capacity. When you hold your breath, carbon dioxide rises in the blood and signals to your brain to breathe. The more sensitive you are to carbon dioxide, the...Read More

Warm-up Strength: 3 sets 1a) Dumbbell Bench Press x 8 @30X1 immediately followed by Banded Triceps Press Downs x 20 reps @30X1 1b) Strict Pull-ups x 8 reps immediately followed by Straight Arm Banded Lat Pull Downs x 20 reps @30X1 1c) Single Leg Romanian Deadlifts x 8 each leg Slow and Controlled. Do not...Read More

Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More

Barbell Warm-up Barbell Cycling: Every 90sec x 6 sets 3 Hang Power Cleans + 3 Hang Squat Cleans Conditioning: Since the Open is approaching, we are taking a look back at a workout from last year. Please read the standards and decide which version you are doing before coming to class. READ CrossFit Games Open...Read More

Mobility: Thoracic Openers Midline/Stability: 4 sets Plank Dumbbell Pull Through x 12 reps Copenhagen Plank x 30sec each side Heavy Kettlebell Suitcase Carry x 100ft each arm 20sec Iso Hold on Top of Rings + 5-10sec Lowering Conditioning: Option 1- As Many Rounds and Reps as Possible in 16min of: 4 Deck Squats with slam...Read More

Warm-up Strength: Every 3min x 9min 20 Deadlifts @ 40-50% Perform these sets with touch and go, but DO NOT BOUNCE. Double overhand grip. Newer members: Modify to 12-15 reps each set Conditioning: 5rds 1min Dumbbell Power Clean and Jerk 1min Ab-mat Sit-ups 1min Box Jump Overs 24/20 1min 200m Run 1min RestRead More

Warm-up Strength: 3 sets 1a) Shoulder Press 6-6-6* 1b) Strict Pull-ups x 8 reps** *Last week you had 10-8-6, so try to go a little heavier this week. **Make these as difficult as possible. They don’t have to be unbroken sets. Add weight if you can. Conditioning: If you are taking more than 1:45 per...Read More

Warm-up Strength: Front Squats are moving to more traditional percentages for the rest of the cycle. Front Squat 3×10 @60, 65, 70% Rest 2min between sets Conditioning: Open Prep Workout (Friday you will have an actual Open workout to repeat) If you plan on doing the Open, try to stay true to the wall walk...Read More

Barbell Warm-up Olympic Lifting: We focused on barbell cycling of power clean and jerks for the last couple of weeks. Today we switch to power snatches. Take 10min to build to 75-85% of your Power Snatch then, Every 20sec x 15 sets Power Snatch x 1 rep @55-60% Conditioning: Another “Open” style workout and movements...Read More

Mobility: Hips Skill: Turkish Get-ups Technique review then 10min to build to a 3RM on each arm Conditioning: As Many Rounds and Reps as Possible in 18min of: 400m Run, Row, Ski 20 Russian Kettlebell Swings 20 Straight Leg Raises (hands anchored to kettlebell behind head) 30sec Left Arm Front Rack Kettlebell Walk 30sec Right...Read More