Daniel

BUTTERFLY PULL-UP CLINIC: only two spots left! Sunday from 9-10 AM. If you already have kipping pull-ups, but you want to learn the variation of pull-up that’ll save both time and energy, this is the clinic for you! OR, if you already have butterfly pull-ups but they aren’t quite a strength of yours, and you want to several methods to make them your forte, this is the clinic for you!

Workout of the Day

A.
In teams of two, complete AMRAP in 25 minutes of:
200m Run
7 Thrusters (115 / 75) + 7 Chest to Bar Pull-ups
14 Alt DB Snatches (50 / 35)

Partner A will run 200m, partner B will complete
7 thrusters + 7 pull-ups, partner A will do 14 DB snatches,
partner B will run 200m, etc.

Masters: 95/65, pull-ups, 40/25
Rx+ 145/100, 4/3 bar muscle-ups

Edgar

Workout of the Day

A.
Snatch Balance

B.
Four rounds of:
21 Overhead Squats (75 / 55)
12 Burpee Box Jumps (facing, not over – 24 / 20)

Masters: OHS at 55 / 35 or front squat option (75 / 55) , 20 / 16
Rx+ hang squat snatches (95 / 65), 30/24 inches

Barrett

Workout of the Day

A.
Hang Clean
2-2-2-2-2-2-2-2

Starting light, build to a heavy set of 2

B.
CrossFit Games Open Workout 15.4
AMRAP in 8 minutes of:
3-3-3-6-6-6-9-9-9 etc Power Cleans
3-6-9-12-15-18-21 etc of Handstand Push-ups

C.
Optional:
“Annie”
50-40-30-20-10
Double-unders
Sit-ups

Krissy

BUTTERFLY PULL-UP CLINIC – be sure to check your email if you want to get a spot. Only a few slots left!

Workout of the Day

A.
AMRAP in 12 minutes of:
21/15 Calorie Row
12 Front to Back Goblet Lunges (53 / 35)

Rest 3 minutes

B.
AMRAP in 12 minutes of:
18/13 Calorie Ski
12 Toes to Bar

Rest 3 minutes

C.
AMRAP in 12 Minutes of:
150m Run
12/8 Calories on Assault Bike

Masters: 35/26
Rx+ 70/53

What is the best diet? Stan Efferding knows a thing or two, so it’s worth a listen. A man I’ve learned a TON from. 

BUTTERFLY PULL-UP CLINIC! 
What:
This clinic will be 60 minutes and will be a very structured and detailed tutorial on drills, progressions, and techniques that will help you understand and develop your butterfly pull-ups.
When:
This Sunday, November 21, 2021 at 9 AM
Who:
Coach Braedon will be instructing, and we are capping it at 10 people.
Prereqs:
You already have kipping pull-ups and can do a minimum of 10 unbroken, but preferably 15+. Unfortunately,  if you don’t have kipping pull-ups, you will not be able to perform certain essential drills needed to learn the butterfly pull-up.
How:
We will send an email out tomorrow with a link to sign up

Workout of the Day

A.
Seated Dumbbell Shoulder Presses
Every minute, for 12 minutes (6 sets):
Min 1) 10 Seated Dumbbell Shoulder Presses
Min 2) Body Rows

If you attended last Tuesday’s class, the loading should (ideally) be slightly heavier. However, if you failed some of your sets of 12, highly consider doing the same load.

B.
For time:
30 Push Jerks* (115 / 75)
100 Kettlebell Swings (53 / 35)
30 Push Jerks*

Masters: 95/65, 44/30
Rx+ 155/95, 70/53

*Must be Jerks

Hat tip to Street Parking for the workout

Jess

Workout of the Day

A.
Front Squat
Build to heavy set of 5

B.
AMRAP in 10 minutes of:
5 Hang Squat Clean (135 / 95)
10 Chest to Bar Pull-ups
30 Double-unders

Masters: 105/70, pull-ups
Rx+ 165 / 110, 5 ring mu

Friday Night Feast! 4oz calf liver, a few ounces of meat butter (aka Bone Marrow) that i’ll be spreading on Maryanna’s homemade sourdough. A few cheeseburgers, a big bowl of frozen blueberries, protein pudding, and my Anabolic Magic Elixir Shake. Gotta fuel up for tomorrows banger of a workout! FYI – That utensil on the right is a bone marrow spoon. Gotta have the right tool for the right job!

Workout of the Day

The workout below is one we have been doing for YEARS. We first did it in 2013 at the Fogg location. It’s been quite a while since we’ve done it, but I remember it being SO. MUCH. FUN. I mean, look at it…160 BBJO? Easy. Coach Sarah will be teaching tomorrow, so expect to see me right in the trenches next to everyone who comes. LFG!

A.
In teams of 2, with only one person working at a time, complete the following:
100 Kettlebell Swings (53 / 35)
80 Burpee Box Jump Overs  (24 / 20)
60 Hang Power Cleans (135 / 95)
40 Front Squats (135 / 95)
30 Handstand Push-ups
40 Front Squats
60 Hang Power Cleans
80 Burpee Box Jump Overs
100 Kettlebell Swings

Masters: 35/26, 20/16, 95/65, hand release push-ups
Rx+ 70/53, 165/110, ring muscle-ups (instead of HSPU)

SOLO VERSION:
Same workout, just cut everything by 50%

Snatch Balance

Workout of the Day

A.
Snatch Balance

B.
AMRAP in 12 minutes of:
25-20-15-10-5-5-10-15-20-25 etc of 
Overhead Squats 
Box Jumps (24 / 20)

Masters: 45/35, or 65/45 front squats, 20/16 in
Rx+ 95/65 unbroken squats

Workout of the Day

A.
Hang Clean
3-3-3-3-3-3-3
Starting light, build to a challenging set of 3

Or, if you are newer to this lift, keep it lighter and work on technique

B.
For time:
1000/850m Ski
50 Toes to Bar
25 Power Clean and Jerks (115 / 75)

Masters: 95/65
Rx+ 145/100

Me and the man most voted to represent humanity should Aliens come visit: Chris Jarratt!

Workout of the Day

A.
Every 8 minutes, for 40 minutes (5 rounds):
500m Row
400m Run
30 Calories on Assault Bike

Ladies: 400m row and 22 cal bike

Each round will be for time