For Friday’s conditioning workout, information pills depending on the class size, be prepared to juggle what you do first.  You may need to begin with the Run/Burpee piece to ensure rowers are open.  If you are supposed to be rowing, but they are all taken, either wait until one opens or do 12 Burpees.  Be flexible, work hard and have fun. Workout of the Day Gymnastics Strength/Skill OTM 10 5 Strict Pullup 5 Dips Conditioning AMRAP 20 Parking Lot Run Row 250m or 15 Calories on Air Dyne Parking Lot Run 12 Burpees to 6” TouchRead more

Some pretty good wallball efficiency tips from CrossFit Invictus.  Each one of these tips are things all our coaches have said over the years.  Just keep hammering the basics. Thursday’s workout comes from CrossFit Mayhem.  But this mash of Karen and Grace deserves a name.  It’s kind of like a hamburger – the WB are the bun, approved and the Clean and Jerks are the meat.  Hamburger is boring, this but Hamburgler?  Now that’s fun! For strategy here, order I would treat the first set of wallballs like a warm up.  Take smart sets of work with a set amount of rest.  This will depend on you, but sets like: 15 shots, rest for 10, 5 times or 7 sets of 10, plus an extra 5, each with 10 seconds of rest.  It depends on you as an athlete.  Unless you are an absolute wallball phenom.  If you can do...Read more

On Wednesday we will be working the overhead position from behind the neck. Generally, # 40mg this is our strongest overhead position – you don’t have to push the bar back, cost you just push up. If you are going to try and put your maximum load over your head, this is probably how you are going to do it. This is a good opportunity to work on the overhead position and cleans, and you will find you will be breathing heavy by the end. You are not allowed to re-rack the bar at all. You will drop the bar from the top of the lift, clean it up and re-rack then. After that, you can add weight. Workout of the Day In 20 m build to a max effort Behind the neck split jerk At the top of every minute, including the 1st minute, do 20 double unders.  Read more

The CrossFit Games LiftOff begins on November 3.  This is the second year of the online event.  You can sign up or just play from the cheap seats.  The format is a max effort snatch, advice clean and jerk and a metcon.  Much like the Open, if you go to CFO, you will perform these lifts and workout over the weekend.  We will most likely do the Snatch on next Friday, then Clean and Jerk on Saturday, followed by the workout.  If you sign up, scores must be submitted by Monday night.  Then you wake up Tuesday, November 8, and do your civic duty.   Workout of the Day Gymnastics Strength/Skill OTM 10 Handstand drill 25 second work, 35 second rest Conditioning 3 RFT 21 Power Snatch 21 Overhead Squat 21 Toes to Bar Men – 95, Ladies – 65 21 minute capRead more

Final Week for Milo.  We’ll do the HS work on Tuesday, adiposity a Max Effort Split Jerk on Wednesday – much in the vein of what we have been doing the last 2 weeks, a conditioning workout from CrossFit Mayhem, and the Push/Pull OTM on Friday. Workout of the Day Strength/Skill “Milo” OTM 10 3 Hang Squat Clean into 2 Push Press Conditioning 5 RFT 10 Deadlift 225/155 20 Box Jumps 24/20 15 minute capRead more