Thursday 10.26.17
Essentials: A. Advanced Rehab Warm Up B. Teams of 4 Partner 1 and 2 9-15-21 Synchronized Overhead Squat 65/45 Synchronized Burpee Box Jump or step ups 20/20 -then- Partner 2 and 3 21-15-9 Synchronized Overhead Squat 65/45 Synchronized Burpee Box Jump or step ups 20/20 *18min Cap C. Mobility Seated Forward Fold x 2min Seated […]
Athlete Spotlight: Lindsay Morris
Name: Lindsay Morris Age: 32 Occupation: Project Manager Which class time do you usually attend? 4pm or 5pm Favorite WOD: Nothing specific, but I like chippers and Hero WODS Favorite CF Movements: barbell work, because its my strength, but I like the challenge of the gymnastics movements 3RM Back Squat: 230 1RM Deadlift: 325 Favorite […]
Athlete Spotlight: Drew Gacek
Name: Drew Gacek Age: 32 Occupation: Program Manager Which class time do you usually attend? 6:00 pm Favorite WOD: Cindy Favorite CF Movements: Power Clean and C2B 3RM Back Squat: 365 1RM Deadlift: 445 Favorite Food: Bone in Porterhouse Favorite Movie: Super Troopers Favorite Athlete: James Harrison Dream Job: Stay at home Dad Dream Vacation […]
Wednesday 10.25.17
Essentials: A. 7 Sets (3 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat) x 3 complex On the 2min Or ADAPT B. 3 Sets Back Squat x 10 reps as fast as possible 45% On the 3min Mark Or ADAPT C. 3 Sets Dumbbell Russian Step Ups x 6 reps per leg […]
Tuesday 10.24.17
Essentials: A. 16min EMOM 1. 3-4 Pull Up Negatives 2. 10 Ring Pull + 15 sec Chest to Ring Hold B. For Time: Burpee Box Step Over x 15 reps Alternating Dumbbell Snatch x 75 reps Burpee Box Step Over x 15 reps Fitness: A. 16min EMOM 1. Bar Muscle Ups x 2-4 reps + […]
Monday 10.23.17
Essentials: A. 5 Sets Front Squat and ΒΌ x 3 reps Start first set @ 50% and build On the 2:30min Or ADAPT B. For Time: Assault Bike x 10 cal Dumbbell Front Squat x 20 reps Assault Bike x 10 cal Alternating Dumbbell Power Snatch x 20 reps Assault Bike x 10 cal Dumbbell […]
Saturday 10.21.17
Essentials: A1. 10min Build Up to a Heavy (NOT MAXIMAL) Push Press Single A2. 8min EMOM Push Press x 3 reps 65% of A1. B. 12min Every 40 sec Slam Ball Over shoulder x 7-10 reps Fitness: A1. 10min Build Up to a Heavy (NOT MAXIMAL) Push Jerk Single A2. 8min EMOM Push Jerk x […]
Friday 10.20.17
Essentials: A1. Romanian Deadlift (to just below the knee) 9min to build up to 70% of your 1rm deadlift for a single (NO BELT) -then- A2. 3 Sets Romanian Deadlift x 5-7 reps @85% of A1 (NO BELT) On the 3min Mark B. Yearly BenchMark Karen For Time: Wall Ball x 150 reps *Two score, […]
Thursday 10.19.17
Essentials: A. Advanced Rehab Warm Up B. Teams of 4 15min AMRAP Wall balls x 150 reps 14/10 to 9ft Power Clean x 100 reps 95/65 Jumping Pull Ups x 50 reps C. Mobility Foam Roll -Right Glute x 2min -Left Glute x 2min -Right Hamstring x 2min -Left Hamstring x 2min Standing Straddle x […]
Wednesday 10.18.17
Essentials: A. 3 Sets Back Squat x 10/8/6 reps Build in weight to a heavy *No weight belt On the 3min Marks or ADAPT B. 4 Sets Strap Pull x 10 reps Dumbbell Overhead Step Back Lunge Right Arm x 10 reps Single Unders x 50 reps Dumbbell Overhead Step Back Lunge Left Arm x […]