CrossFit Class


On 2mins x 12mins of:

3 Deadlifts

Thinking about squeezing the knees at the top of the lift. This will result in more activation through the anterior chain resulting in more overall core strength. Since the deadlift is mostly a core driven movement, a subtle cue like “squeeze the knees” can go along way.


As many reps as possible in 10mins of:

20 Shuttle runs, 25 ft
15 Toes to bar
10 Burpees to 6″ target

With the highest volume of effort today being the shuttle runs. We can ease off the gas pedal a little bit here in order to keep our heart rates lower and larger sets of reps on the toes to bar and the burpees. Here we will want to complete quick sustainable reps coming off the toes to bar; breaking up our set because we think we should, not because we are forced to due to grip fatigue. Setting ourselves up to stay strong through each repetition of this metcon.

Gymnastics Strength

On 2mins x 20mins:

6 Weighted ring dips
10 alternating weighted pistols

Midline Conditioning

2 Rounds for Time of:
25 Calorie Bike
25 GHD Sit-ups