Link of the Day This Week's Mobility   Warm-Up: Snatch Skill Transfer   Barbell Gymnastics: Snatch 5 x 1 *Rest 30-60 seconds   Conditioning: 4 Rounds: 2 minutes Max Effort Row for Calories Rest 1 Minute 1 Minute Max Wall Climbs Rest 1 Minute   *Scaling options for all athletes will be provided by the...Read More

Link of the Day This Week's Mobility   Warm-Up: 2 Rounds: 15 Overhead Squats with Barbell 20 Jumping Lunges 25 AbMat Situps   Strength: Establish a 1RM Thruster in 10 minutes   Conditioning: "Kalsu" On the minute: Complete 5 Burpees and then perform Max Thrusters (135/95).  Continue this pattern until you've completed 100 Total Thrusters....Read More

Link of the Day  This Week's Mobility   Warm-Up: 20 Jumping Squats 20 Ring Rows 20 Jumping Squats 20 Ring Rows   Strength: Press: 3 x 5   Conditioning: “Tommy Mac” 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 Burpees 12 Push Jerks 115/75# 12 Burpees 12 Hang Squat Clean 115/75#...Read More

Link of the Day  This Week's Mobility   Warm-Up: CrossFit Warm-Up 2 x 10   Strength: Back Squat: 2×5, 1×4, 1×3 – rest 3-4 minutes between sets   Conditioning:  7 minute AMRAP of: 50 Double-Unders 15 HSPU *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance,...Read More

Link of the Day This Week's Mobility:   Warm-Up: Group Dynamic   Barbell Gymnastics: Clean and Jerk: 5 x 2 – rest 30-60 seconds.   Conditioning: 3 rounds for time of: 50′ Burpee Broad Jump 20 KBS 32/24kg 15 C2B Pullups 10 Thrusters 135/95# (17 minute time limit) *Scaling options for all athletes will be...Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 15 Wallballs 15 Knees-to-Elbows 15 Ring Rows   WOD: I. 2 Rounds For Time: 50 Pullups 75 AbMat Situps 50 Overhead Squats (75/55) 75 Double-Unders *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please...Read More

Link of the Day  This Week's Mobility   Warm-Up: Burgener Warm-Up   WOD: I. Establish 1RM Snatch II. "Cindy" 20 minute AMRAP of: 5 Pullups 10 Hand-Release Pushups 15 Air Squats *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day  This Week's Mobility   Warm-Up: Row 500m 10 Inchworms 20 Hollow Rocks 20 Superman Rocks then… Warm-Up the Deadlift   WOD: I. In 20 minutes establish a 1RM Deadlift II. 100 Burpees for time *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more...Read More

Link of the Day  This Week's Mobility   Warm-Up: Review Rowing Technique   WOD: I. Row 2k for time II. 5 Sets: Max Strict Pullups 15 Burpees *Rest 1 minute between sets *Scaling options for all athletes will be provided by the coaches in class   Competitors: For more guidance, please email [email protected]Read More

Link of the Day  This Week's Mobility   Warm-Up: 3 Rounds: 5 Inchworms 10 Burpees 20 Jumping Lunges   WOD: I. Establish 1 Rep Max Press II. "Karen" For Time: 150 Wallballs (20/14) III. 3 Sets 20 Weighted AbMat Situps *Scaling options for all athletes will be provided by the coaches in class   Competitors:...Read More