Warm-up Gymnastics Skills: For the next few Tuesdays, you’ll be working on these 3 skills. It’s important that you take note and remember how many reps you get in the 60sec test of each movement. If you do not have strict handstand push-ups, pick a variation that gets you at least 15 reps. Complete as...Read More

Warm-up Strength: 15min to build to today’s 3RM Tempo Back Squat @32X1 The time to fix technique errors is at the beginning of a cycle when weights are lighter. So, the tempo is your primary focus NOT load. Assuming no injury/limitation, if you can air squat below parallel, then you can do it with a...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Power Clean High Hang, Mid Hang, Floor Y ou can take a short reset at the floor, but don’t step away from the barbell. Conditioning: Go hard on the first set knowing you have an equal amount of rest. Think about how you want to attack...Read More

Today looks a little different for a Thursday since Monday was an off day. Warm-up Strength: Every Minute on the Minute x 10min 1- 1-1-2 Dumbbell Bench Press x 6 reps 2- Strict Pull-ups x 6-8 reps Full Body Strength: Every 90sec x 18min (3 sets) 1- Front-Racked Reverse Kettlebell Lunges x 16 reps 2-...Read More

Warm-up Strength: Every 2min x 8min Back Squat x 5 reps @65-70% This shouldn’t be terribly heavy. Focus on good quality reps with solid form. You can stay at the same weight. Only increase if form is perfect. Conditioning: These should be fast, unbroken sets. The quicker you go, the more rest you’ll get. Do...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min 3-Position Snatch High Hang, Mid Hang, Floor You can take a short reset at the floor, but don’t step away from the barbell. Conditioning: CrossFit Games Open 11.1 and 14.1 As Many Rounds and Reps as Possible in 10min of: 30 Double-unders 15 Power Snatches 75/55 55+...Read More

New Year’s “Eva” or Partner Eva This is a very long and high-volume workout. Your #1 priority is safety, so please choose a version or modification that works for you. There are many ways to change it around. Here are a few ideas: -You can complete it with a partner and do half the reps...Read More

Warm-up Strength: Every 2min x 10min Front Rack Alternating Lunges x 16 reps Conditioning: 1000/800m Row 100 Double-unders 50 Lateral Burpees Over the Barbell 25 Front Squats 135/95Read More

Today looks a little different for a Thursday since Monday was an off day. Warm-up Strength: Every Minute on the Minute x 10min 1- Dumbbell Bench Press x 8 reps @21X1 2- Strict Chin-ups x 6-8 reps Full Body Strength: You should be working for about 60sec each which leaves you 30sec of rest/transition Every...Read More

Barbell Warm-up Olympic Lifting: Every 2min x 12min Mid Hang Clean + Clean @65-70% of 1RM Clean. You can take a short reset at the floor, but don’t step away from the barbell. Then, Take 5-10min to build to your barbell weights for the workout. Partner up with someone using the same weights and share...Read More