This is my favorite CrossFit workout. It has pulling, pushing and squatting – AND there is rest. What more could you ask for? Don’t forget to pick up where you left off. Workout of the Day “The Chief” Max rounds in 3 minutes of:• 135 pound Power cleans, 3 reps• 6 Push-ups• 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.Read more

Workout of the Day 21-18-15-12-9-6-3DB Hang Snatch 50/35Pullups or Toes to BarFor 21-15-9-3 do pull-upsFor 18-12-6 do toes to barRead more

I’m incredibly excited to geek out over the 2021 CrossFit Games. I have not been a CrossFit podcast listener, but I started delving into it over the last year when the world of CrossFit exploded last May. The folks I listen, Sevan’s podcast and Talking Elite Fitness both use Brian Friend as their lead statistician. This dude knows how to break down the field and highlight interesting stories as the week plays out. The Games also mean a dump of interesting workouts. The best is when we get not necessarily new movements, but new rep schemes, combos and ways to test fitness. CrossFit is pushing the Virtual Games this year. It’s another leaderboard and another chance to get your $50. But you get a t-shirt. I plan on programming these workouts as best I can, in fact, I already have. We will row 5k on Thursday and test our 5RM...Read more

At 10am we will be rope climbing! Workout of the Day “The Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute restRead more

We will keep the tests going for your legs. This time it will be the Front Squat. Use the same warm up scheme we used during the Ben Smith cycle. There will be weightlifting with Denny at 6:30pm. See you there! Front Squat for load:#1: 8 reps @ 30%#2: 8 reps @ 30%#3: 5 reps @ 50%#4: 3 reps @ 70%#5: 2 reps @ 80%#6: 1 rep @ 90%#7: 1 rep @ 100%#8: 1 rep @ 100%#9: 1 rep @ 100% 8 Round Alt TabataWork 20/Rest 10Kettlebell Swings 53/35Abmat SitupsRead more