New schedule starts today!

CONDITIONING for Thursday 10/1/2020

BURNT CREME LATTE

Complete 200 overhead situps for time. Every break do 10 devil’s presses.

Post results to comments!

READ: How to Add 10kg to Your Back Squat Today! – ELLE
WATCH:

Kyle

As our schedule changes the class structure will change- less strength and more conditioning. Make sure that you have a jump rope on you! For safety reasons we won’t have any available for loan, but we’ll have plenty of options for you.

ALSO: DID YOU SEE TOMORROW’S SCHEDULE CHANGES IN YOUR PUSH PRESS APP?

CONDITIONING for Wednesday 9/30/2020

PURPLE PONY

3 rounds for max total reps
2:00 max bar-facing burpees
2:00 hang squat cleans
1:00 rest

Post results to comments!

READ: The First Presidential Debate Was a Hot Mess – Axios
WATCH:

asdf

New month, who dis? 🍂

Tues/Thur/Sat is going to look a littttttle different starting in October

WHAT’S CHANGING:
1️⃣S&C classes are now 75 minutes*** (vs. 90)
2️⃣MORE CLASSES thanks to the new 75-min format! 👇🏽

• TUESDAYS/THURSDAYS
*FOUR* AM classes
*TWO* mid-day classes
*SIX* afternoon/PM classes
• SATURDAYS
*FIVE* S&C classes

3️⃣Saturday CompEx
4️⃣2 NEW CLASS TYPES! Cardio/EMOM and Abs/Core!

WHAT’S NOT CHANGING
1️⃣Our M/W/F schedule will remain Guided Training
2️⃣RSVP still unlocks 48 hours prior to class time
3️⃣You will still be charged for Late Cancels and No-Shows
4️⃣Our weekend HIIT and Yoga classes!

*** THESE classes will start at :15 :30 :45 or :00 — this will be confusing for a time, so mark your calendar properly!

CONDITIONING for Tuesday 9/29/2020

RISTRETTO

as many reps as possible in 15:00
20 air squats
15 dips
10 burpees

Post score to whiteboard!

READ: A Real Triple-Threat: Eating Disorders, Reproductive Health, and Overtraining in CrossFit – Morning Chalk Up
WATCH:

CONDITIONING for Monday 9/28/2020

MATCHA

AMRAP in 7:00
7 ground-to-overhead
14 hug lunges

As a shorter workout that means we need you to bring the intensity- it could be loading, or it could be speed. Your goal is to warmup thoroughly enough to feel like you can push 80% or more through the workout. Follow along with a full video lesson below!

Post score to comments!

READ: Justin Medeiros Changed Literally Everything to Make It To the 2020 CrossFit Games – BarBend
WATCH:

MOBILITY for Sunday 9/27/2020

Yoga with Ivan

READ: The WHOOP Strap 3.0 is a Complex and Cool Fitness Tracker – Mashable
WATCH: This coming week’s warmup

Nivi

CONDITIONING for Friday 9/25/2020

27-21-15-9 reps for time:
thruster
SDHP

Ideally done with 43/29/20kg, or 1/3 of your max back squat. Obviously a single dumbbell or kettlebell works, just be mindful each round is an odd number of reps! Post time to whiteboard.

READ: Breonna Taylor’s Case and Death Murder – NY Times (fixed it for them)
RESEARCH: What is a Class D Felony? – Legal Match
WATCH:

Alec

 

CONDITIONING for Thursday 9/24/2020

HELLO ROBIN

AMRAP in 20:00
10 seated banded rows
10 situps
10 pushups

Post score to comments!

READ: Eating to Optimize Health with Dr. Bret Scher – CrossFit
WATCH:

Jeff

CONDITIONING for Wednesday 9/23/2020

RAISED

AMRAP in 5:00
40 burpee over object
*max SDHP in remaining time

Rest 2:00 then

AMRAP in 5:00
50 SDHP
max burpee-over-object in remaining time

Post both times to comments!

READ: 3 Overrated Lifts You Should Do Less Of – BarBend
WATCH:

Thrusters are fun!

CONDITIONING for Tuesday 9/22/2020

HOOD FAMOUS

every minute on the minute for 40:00
– 30 speed skaters
– 10 dead snatch
– 20 alternating lunges
– 20 v-up
– 10 hang clean & jerk

Use a variations and weights that allow you to work for at least :30 per interval. Post results to comments!

READ: All My Takeout Has Delivered a Mountain of Trash. So I Asked Experts How to Minimize It. – Washington Post
WATCH: