Tuesday 2.12.19
Essentials: A. 3 Sets Front Squat x 3 reps On the 2:30 min All sets at a steady Heavy load B. 3 Sets Landmine Rotational Clean and Press x 7 reps per side On the 3min Marks C. 3 Sets 6 Dumbbell Box Step Overs + 6 Dumbbell Power Cleans + 6 Dumbbell Thruster On […]
Monday 2.11.19
Essentials: A. 12 Min Power Clean and Jerk Work up to something moderate and perform 7 singles B. ‘Big Love’ For Time: Wall Ball x 36 reps Barbell Complex x 1 Walking Lunges x 36 reps Barbell Complex x 1 Kettlebell Swing x 36 reps Barbell Complex x 1 Box Step Ups x 36 reps […]
Sunday 2.10.19
Essentials: A. 16 min EMOM 1.Hollow Rock x 20 reps 2.Single Arm Dumbbell Row x 5 reps per arm 3.Rower Pike Up x 10 reps 4.Support Hold x 25 sec B. 5 Rounds For Time: Right Arm Floor Press x 5 reps Dual Dumbbell Power Clean x 5 reps Left Arm Floor Press x 5 […]
Saturday 2.9.19
Garage Games Master of the Masters No Classes today, make up class time Sunday 2/10 @2pm
Friday 2.8.19
Essentials: A. 4 Sets Turkish Get Up + 100 ft walk x 2 reps per Arm On the 3min Marks B. 4 Sets Barbell on Back Step Back Lunge x 10 reps Moderate to Heavy Weight On the 2:30min C. 3 Sets Overhead Squat x 12 reps Empty Barbell or light weight On the 3 […]
Thursday 2.7.19
Essentials: A. 5 Rounds For Time: Dumbbell Push Bear Crawl x 50 feet Heavy Dual Dumbbell Overhead Carry x 100 feet Heavy Single Dumbbell Sit Up x 20 reps B. Mobility 2 sets Jefferson curl toes elevated x 10 reps PVC Bench shoulder flexion and external rotation x 10 reps Pec Stretch in internal rotation […]
Wednesday 2.6.19
Essentials: A. 4 Sets Barbell Hip Thrust x 8-10 reps Rest 30 sec Barbell Goodmorning x 8-10 reps On the 3 min Marks B. 9 Sets 2 min AMRAP Ring Pull x 3 reps Hanging Knee Raises x 4 reps Box Dips x 5 reps Rest 30 sec Fitness: A. 4 Sets Barbell Hip Thrust […]
Around The Whiteboard: Cameron Weeks
Around the Whiteboard with Cameron Weeks Certifications:BS-Exercise Physiology, MS-Sports Science and Rehabilitation, DC-Doctor of Chiropractic, NSCA-CSCS, Crossfit L-1 Favorite WOD: Anything with a Barbell. No burpees…or box jumps. Favorite Lift: Back Squat Deadlift:525 Back Squat:475 Snatch: 245 Clean and Jerk: 325 Favorite Food: I’m a meat and potatoes kid…but getting more adventurous Favorite Movie: Too many good ones… Favorite Athlete: Gonna […]
Tuesday 2.5.19
Essentials: A. 4 Sets Landmine Twist x 10 reps per side All Sets need to be at moderate weight On the 2:30min B. 6 Sets Dual Dumbbell Squat x 5 reps Dual Dumbbell Shoulder to Overhead x 5 reps Box Jump Over x 5 reps On the 2 min Marks Fitness: A. 4 Sets Landmine […]
Monday 2.4.19
Essentials: A. 12 min EMOM Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat Barbell B. Yearly Benchmark (Scaled) ‘Baseline’ For Time: Row x 500 meters Squat x 40 reps Sit Up x 30 reps Incline Push Up x 20 reps #7 Jumping Pull Up x 10 reps *7 min Cap* Fitness: […]