Thursday 10.4.18
Essentials: A. 15 min Skill Work Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups…. B. 20 min EMOM 1. Push Sled x 12.5 meters 2. Battle Rope x 60 reps 3. Slam Ball on Shoulder Squat x 5 per side 4. Single arm Dumbbell Farmers Carry x 50 ft per arm […]
Wednesday 10.3.18
Essentials: A. 10 Sets Tempo Overhead Squat x 3 reps @33×1 On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 5 Sets Bar Facing Burpee x 10 reps as Fast as Possible On the Minute -Rest 1 min- 5 Sets […]
Tuesday 10.2.18
Essentials: A. 12min Single Leg Deadlift Build to a Heavy set for 4 reps per leg Tempo @ 31×1 B. 3 Sets Alternating Kettlebell Bench Press x 5 reps per arm + Alternating Kettlebell Shoulder Press x 5 reps per arm + Incline Push Up x 10 reps Build in weight On the 3 min […]
October Athlete Spotlight of the Month
Name:Jay Byrd Age:44 Occupation:Technical Architect Hometown:Douglasville, GA Which class time do you usually attend?:12:30 Favorite WOD:Whatever I did the day before. Favorite CF Movement: Snatch. The feeling of a heavy bar floating weightless before landing solidly in a squat is addictive. It happened once and I’ve been chasing it since. Least Favorite CF Movement: Thrusters. Nothing else […]
Monday 10.1.18
Essentials: A. 12 min Front Squat Build Up to a Heavy 4 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. For Time: Alternating Dumbbell Power Snatch x 10 reps Burpee Jumping Pull Ups x 15 reps Burpee Box Step Over x 20 reps Fitness: […]
Saturday 9.29.18
Essentials: A. 7 Sets Segmented Power Clean x 2 reps empty bar Pause Above Knee 3 sec On the 90 sec Marks B. 3 Sets Seated Box Jump x 10 reps *Max height but must land on top of the Box above parallel in a squat On the 2:30 min C. 18 min EMOM 1. […]
Friday 9.28.18
Essentials: A. 4 Sets Ring Pull x 10 reps + Chin Over bar hold x 10 sec + Side Plank x 20 sec per side On the 3min Marks B. 3 Sets 3 min AMRAP Rope Sit to Stand x 9 reps Goblet Squat x As Many Reps as Possible with Remaining Time R1(25/15) R2(35/25) […]
Thursday 9.27.18
Essentials: A. 15 min Skill Work Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups…. B. Team of 3-4 people 20 min AMRAP Power snatch x 30 reps Hanging Knee Raises x 60 reps Squats x 90 reps Fitness/Performance: A. 15 min Skill Work Pick a gymnastics skill to work on, pull […]
Wednesday 9.26.18
Essentials: A. 12 min Back Squat Build Up to a Heavy 6 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. Yearly Benchmark Assessment WOD (Scaled) 8min AMRAP Row x 500 meters -Then- With Remaining Time AMRAP Kettlebell Swing x 10 reps 35/25 Burpee x […]
Tuesday 9.25.18
Essentials: A. 4 Sets Dumbbell Bench Press 5-7 reps + Dumbbell Seated Shoulder Press 5-7 reps + Weighted Dip x 5-7 reps Build in weight On the 3:30min B. 24 min AMRAP Row x 21 cal Deadlift x 18 reps Jumping Pull Up x 15 reps V-Up x 12 reps Bar Facing Burpee x 9 […]