SPEAR! This Sunday in Northampton! CrossFit defense class! Come in and learn about how to maximize the power of your brain and your body! Click here to find out more.



Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Banded Overhead Distraction 2 min/side

2. T-Spine Smash w/foam roller

3. Practice handstands and handstand walking for five minutes.

4. Push press

  • 5-5-5-3-3-3

Six sets to work your way up to your heaviest triple of the day.


5. “Luke Cage”

  •       Row 1000m
  •       100 Push-ups


Ten minute cut-off. Use staggered starts if necessary.


LIII: as rx’d

LII: push-ups as appropriate within time remaining after row

LI: row 1000m, 4 x 10 push-ups, rest as necessary


6. Cash Out:

  • Dumbbell Bicep Curls 5x6/side @ 41X2
  • Weighted Sit-ups 5 x 12 (heavy)

The cash out will employ some tempo training. This strategy comes in a series of four numbers representing the times in which it should take to complete four stages of the lift.  The first number is the lowering phase of the lift, the second number is always the time in the bottom portion of the lift, the third number is the ascending movement in the lift (in this case "X" means to explode up with the weight as quickly as possible while maintaining form), and the fourth number refers to how long to pause in between at the top of the lift before beginning again. Tempo training is a fun challenge to familiar techniques. Your Coach will guide you more in class!



Have fun!