Tuesday, May 21st
1. Starting our day with "Strict Nicole". This is a slight twist on a classic CrossFit benchmark, changing from kipping to...
Monday, May 20th
Back to full speed, in Week 8 of "Grunt Work". A barbell-intensive Monday to start our week. 1 Starting with Back Squat Waves, we'll...
Saturday, May 18th
METCON: 3 Rounds: 400m Run 15 Burpees 15 Chest to Bar Pull-Ups … Directly into… 10 Power Clean and Jerks (135/95) 10 Power Clean and...
Friday, May 17th
A. STRENGTH: Every 90 Seconds, 7 Sets 1 Tempo Back Squat *7 seconds down, 3 second pause in bottom, stand. *Barbell - 58, 60, 62, 64,...
Thursday, May 16th
A. METCON: 3 Rounds: 200m KB Farmer’s Carry (53/35) 15 V-Ups 20 Box Step Ups w/ Barbell on Back (35/35) B. ACCESSORY: 3 Giant Sets: Gym...
Wednesday, May 15th
"Murph" Prep 1,200 m Run (FB – 1 mile) 50 Pull-Ups 100 Push-Ups 150 Air Squats 1,200m Run (FB – 1 mile) If unable to run, complete:...
Tuesday, May 14th
A. STRENGTH: Every 90 Seconds for 5 Sets: Deadlift 7 Reps @ 60-70% B. METCON: Alternating on the Minute x 15 (3 Rounds) Minute 1 – 12...
Monday, May 13th
De-load Week. Week #7 of "Grunt Work" in our mid-cycle back off week. Following, we'll have a total of five additional weeks inside...
Saturday, May 11th
Final day in Week #6 of "Grunt Work". Next week, we will be taking our mid-cycle de-load week. In our final day before the de-load, we...
Friday, May 10th
Closing in on the end of Week 6 in "Grunt Work".Next week will be a de-load week. 1. Opening our Friday with a build to an 8-Rep Deadlift....
