Thursday 9.5.19
Essentials A. Teams of 3 Granite Games throwDown WOD 3 scaled For Time : Synchronized Knee Raises x 40 reps Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized BoxOvers x 40 reps 24/20 Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized Knee Raises x 40 reps 15min Cap Rest […]
Wednesday 9.4.19
Essentials A. 15min EMOM 1.Wall Sit x 45 sec 2.Pike Hold x 45 sec 3.Hanging On Bar x 30 sec B. 4 Rounds For Time : Alternating Dumbbell Squat Snatch x 20 reps Plank Hold x 60 sec of work Fitness A. 15min EMOM 1.Dual Kettlebell Wall Sit x 45 sec 2.Handstand Hold x 45 […]
Tuesday 9.3.19
Essentials A. 10min EMOM 1.Hang Power Snatch x 10 reps 2. Single Arm Inverted Kettlebell Carry x 50 ft per arm 10min EMOM 1.Hang Power Clean x 10 reps 2. Front Rack Dual Inverted Kettlebell Carry x 100 ft B. For Time: Rope Sit to Stand x 9 reps Power Clean x 21 reps Rope […]
Monday 9.2.19
Murph The Workout Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Choose a version that is appropriate for your strength or skill level. The full version takes about 45-60 minutes to complete. The half version takes […]
Athlete Spotlight: Charlene LeBlanc
Name:Charlene “Char” LeBlanc Age:52 Occupation:Network Security Engineer Hometown:Fort Lauderdale, FL Which class time do you usually attend? 6pm or 7pm Favorite WOD:Don’t have a favorite yet Favorite CF Movement: Wall balls, deadlifts, and back squats Least Favorite CF Movement: Burpees 3RM Back Squat:180 1RM Deadlift:245 Favorite Food: Coffee 😉 Favorite Movie: The Shawshank Redemption Favorite Athlete:So many but Chris […]
Athlete Spotlight: Jae Kim
Name: Jae Kim Age:38 Occupation:Business Owner Hometown:Seoul, South Korea Which class time do you usually attend?6pm Favorite WOD: Anything that doesn’t involve body weight. Favorite CF Movement: Clean Least Favorite CF Movement: Burpee 3RM Back Squat:295 1RM Deadlift:340 Favorite Food: Japanese Kobe Steak Favorite Movie: Ben Hur Favorite Athlete:Usain Bolt Dream Job:Professional Gambler Dream Vacation Destination:Bora Bora If you […]
Saturday 8.31.19
Essentials A. 10min Every 30 sec Hang Power Snatch x 3 rep Rest 4 min 10min Every 30 sec Hang Power clean and Jerk x 3 reps B. 3 Sets Flow Single Leg Landmine Deadlift x 10 per leg Single Leg Rower Hamstring Curl x 10 per Leg Heavy Russian Kettlebell Swing x 40 unbroken […]
Friday 8.30.19
Essentials A. 7 sets 1 power Clean + 2 Hang Squat Clean On the 2 min mark Build load but keep the footwork clean B. 4 sets Thruster x 20 reps On the 2 min Mark Fitness A. 7 sets 1 power Clean + 2 Hang Squat Clean On the 2 min mark Build load […]
Thursday 8.29.19
Essentials A. Teams of 3 GGTD #1 scaled 9 min cap 1Rep Max Complex Deadlift Hang Clean Front Squat Shoulder to Overhead Rest 5 min GGTD #2 scaled 12min Amrap 6-9-12-15-18-ETC Ring Pull Dumbbell Front Squat 35/20 B. Mobility Foam Roll Lat x 1 min per side Banded Hip distraction x 1 min per side […]
Wednesday 8.28.19
Essentials A. 3 sets Muscle Snatch x 5 reps 4 sets 2 Snatch Deadlifts + 1 Power Snatch On the 2 min Marks B. 12 min Amrap Hanging Knee Raises x 60 reps Barfacing Burpee x 50 reps Deadlift x 40 reps Incline Push Ups x 30 reps Fitness A. 3 sets Muscle Snatch x […]