Wednesday, September 18th, 2019

Workout of the Day: "Row & Snatch" Every minute on the minute for 20 minutes: Even minutes - row sprint x 30 seconds Odd minutes - Snatch x 3 reps @ 75-80% of 1RM  (athlete's choice power or squat)...

Tuesday, September 17th, 2019

Strength:  Split Jerk On the minute x 10: 1 Jerk Drive + 1 Split Jerk Sets 1-5:  60-63-66-69-72% Sets 6-10:  Build to a heavy Workout of the Day: "The Specialist" For time: 15 strict HSPU 30 alternating pistols 45 KB swings (55/35) 60 push-ups 45 KB swings (55/35) 30 alternating pistols 15 strict HSPU ...

Monday, September 16th, 2019

Strength/conditioning - Box jumps + deadlifts EMOM x 10: Odd - 15 box jumps + max deadlifts (115/75) Even - Rest Workout of the Day: "The Promise" 100 double unders 20/15 ring dips 30 toes to bar 20/15 ring dips 100 double unders -Compare to 10/2/18 ...

Saturday, September 14th, 2019

Workout of the Day: "Unsteady" In teams of four, complete five sets for max reps/calories of: 60 seconds of rowing for calories 60 seconds of box jump overs (24/20) 60 seconds of ground to overhead (115/75) 60 seconds of hand release push-ups Rest 60 seconds -Teams get one rower, one box, and one...

Friday, September 13th, 2019

Workout of the Day: "Full Circle" For time: 1,500 meter row 100 double unders 30/21 calorie Assault bike 100 double unders 1,500 meter row -Compare to 5/24/19 and 5/3/18   Cash out: Not for time: 21-18-15-12-9 GHD sit-ups (or AbMat sit-ups 42-36-30-24-18) 100 meter DB farmers carry after each round of sit-ups (athlete's choice on weight - across or climbing)...

Thursday, September 12th, 2019

Strength:  Bench press E2MOM x 6 sets: 0:00 - 8 reps @ 50%  2:00 - 6 reps @ 60%  4:00 - 4 reps @ 70%  6:00 - 2 reps @ 80% 8:00 - 2 reps @ 80% 10:00 - 2 reps @ 80% Workout of the Day:   "Warfare" 5 rounds: 200 meter run 10 bench press (M - BW, F - 2/3 BW)   -Compare...

Wednesday, September 11th, 2019

Gymnastics conditioning:  HSPU On the 2:00 x 5 sets: 50' single DB overhead walking lunge (50/35) Max strict HSPU in time remaining   Workout of the Day: "Sucker Punch" 21-18-15-12-9: KB swings (55/35) Thrusters (75/55)...

Tuesday, September 10th, 2019

Skill work:  Double unders Three rounds, not for time: 250 meter row, then 30 seconds max reps of double unders or double under attempts Workout of the Day: "Double-Double" With a two-person team, AMRAP in 12 minutes of: 30 double unders 10 DB snatch (50/35) 5 CTB pull-ups -Rest 3 minutes and repeat.   Partners will...

Monday, September 9th, 2019

We are thrilled to announce the addition of Nick and Lindsay Chissoe to our TTS Trainers Team!    This October will be Lindsay's seven year CrossFit anniversary.  She obtained her CF Level 1 in September of 2017 and has one year of prior coaching experience.    Nick has...