This week’s key workouts include the challenging Hero WODHero WODS are benchmark workouts named after fallen soldiers. There are over 160 hero WODS. Almost all hero WODS are challenging to complete. They are typically more demanding than the... More “Nate” on Monday, a heavy Power Snatch day on Wednesday, and a retest of Open 22.1 on Friday. Sunday features a partner Metcon with running, lunges, pullups, wall balls, and toes-to-bar. Additionally, the Mobility Lab on November 21 will focus on technique and alignment for 100 essential yoga poses, enhancing balance, flexibility, strength, and recovery.

Workout Preview
Nov 18 – Nov 24

Key workouts this week include:

• Monday: Nate // Hero WODWOD or workout of the day refers to the specific workout that we will be doing in class or personal training on a specific day. Workouts are programmed in cycles... More. 

• Wednesday: Power Snatch // Heavy Day. 
  Challenger: Pause Squat Snatch, Bar Rollovers, and Split Jerk

• Friday: Open 22.1 Retest. Wall Walks, DB Snatch, Jump Overs
  Challenger: 22.1, Schelp, 20 Min Mobility

• Sunday: Metcon // Partner. Run, Lunges, Pullups, Wall Balls, T2B

Mobility Lab (Nov. 21): Our next chapter in Mobility Lab focuses on technique and alignment for the 100 most important yoga poses. We used Chat GPT to analyze all the poses in our Fire Flow Series (which contains about 20 unique flows). The 100 most commonly programmed poses were selected and then sequenced. The class will be taught in the Bikram style with heavy cuing and long challenging holds. The class will improve balance, flexibility, strength, and improve recovery. It will also help you get more out of the stretches done after our CrossFit class.

Run Club: Run Club this week is on Saturday. We have a 5-mile loop at Hemlock with a winery afterwards.

Practice Tip: Go the extra-mile to dial in your technique on foundational exercises. It might be faster (and some easier) to use border-line technique, but you’ll have less pain and faster recovery by keeping your technique consistent and correct throughout the WOD. Being tired is not a good excuse for poor technique. 

Class I am Most Excited About? Sunday’s Partner WOD at 9AM… don’t miss it! -Coach Paul

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2 Muscle-ups, 4 HSPU, 8KB Swings

We retest this classic WOD. 

6 Rounds: 2 Minutes: 15 Burpees over the Rower – Max Cal Row. 2 Minute Rest.

Sprint WOD with a generous 1:1 Work Rest Ratio

10 Rounds of 3 Hang Snatches
Challenger: 

• Pause Squat Snatch

• Bar Rollover + Chinups 

• Split Jerk for Load

3 Rounds: 50 Dubs, 40 Sit-ups, 30 Push-ups, 20 Pistols

Get your sweat on with this combo conditioning gymnasticsG or Gymnastics refers to one of the three main categories of CrossFit exercises: monostructural, gymnastics, and weight lifting. Gymnastics CrossFit exercises includes bodyweight exercises and calisthenics. Some of the... More WOD.

AMRAPAs Many Rounds as Possible. The goal in an AMRAP-style workout is to complete as many rounds of the workout as you can within a designated time limit. An AMRAP-style... 15: 3 Wall Walks, 12 DB Snatches, 15 Box Jump Overs

Excellent test of total body conditioning

Challenger: 

• 22.1

• Schelp (you know you love it)

• Stretch

9-7-5 Deadlifts (125/185), Hang Power Clean, Front Squat

Sprint-style weightlifting workout. This is a repeat WOD from the summer… check your score and hammer out a P/R.

3 Rounds of: 400m run, 30 lunges, 30 pullups
3 Rounds of: 400m run, 20 wall balls, 20 toes to bar

This one is going to be epic… looking forward to this WOD for sure.