Wednesday 8.16.17
Essentials: A. 12min EMOM 1. Hollow Hold x 20-30 sec 2. Support Hold x 10-15 sec 3. Pull Up Negative x 2-3 reps B. 4 Sets Jumping Pull Ups x 9 Box Dips x 12 reps Goblet Squat x 15 reps Rest 3min Fitness: A. 12min EMOM 1. Hollow Hold x 30-40 sec 2. Support […]
Tuesday 8.15.17
Essentials: A. 7 Sets Overhead squat x 1 rep @ Tempo 5551 On the 2min Mark B. 3 Sets DB Walking Lunge (One Arm DB Overhead/One Arm DB Farmer Carry) x 50 ft Per side Light to Moderate On the 2:30min C. 12min Every 30 Sec 1. Right Arm Dumbbell Snatch x 3 reps 2. […]
Monday 8.14.17
Essentials: A. 12min EMOM 1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift x 7 reps per side 2. Side plank Lifts x 7 reps per side 3. Plank Hold x 30 sec B. Yearly Benchmark For Time: Row x 5000 meters Fitness: A. 12min EMOM 1. Cross Body Single Arm Dumbbell Stiff Leg Deadlift […]
Saturday 8.12.17
***There’s one class time on Saturday at 8:30 am***
Saturday 8.12.17
Essentials: A. 5 Sets Standing Strict Press x 5 reps Dumbbell Renegade Row x 5 reps per Arm On the 2:30min Marks B. 10 Rounds For Time: Slam Ball Over Shoulder x 3 reps Incline Push Up x 4 reps Row or Ski x 5 cal Fitness: A. 5 Sets Standing Strict Press x 5 […]
Friday 8.11.17
***There’s one class time on Saturday at 8:30 am*** Essentials: A. 5 Sets Slow Pull Squat Clean x 5 reps PVC, Training Bar, Empty Barbell *5sec Pull to Hip* On the 2:30min Or ADAPT B. 20min AMRAP Ring Pulls x 10 rep Wall Ball x 10 reps Run x 200 meters Fitness: A. 5 Sets […]
Thursday 8.10.17
***There’s one class time on Saturday at 8:30 am*** Essentials: A. 10min EMOM 1. Bear Crawl x 45 sec 2. Side Plank x 20 sec per side -Rest 3min- 10min EMOM 1. Double Kettlebell Front Rack Walk x 45 sec 2. Dumbbell Single Arm Overhead Walk x 20 sec per side B. Mobility Foam Roll […]
Wednesday 8.9.17
***There’s one class time on Saturday at 8:30 am*** Essentials: A. 3 Sets Front Squat x 3 reps @Tempo 4040 Build in weight on each set 3 Sets Goblet Bulgarian Split Squat x 5 reps per leg @Tempo 4040 Build in weight on each set On the 2:30min Marks Or ADAPT B. 5 Rounds For […]
Athlete Spotlight: JC Sierra
Name: Juan Carlos Sierra Age: 27 Occupation: I’m currently working in a warehouse, but I also know auto mechanics and bartending Which class time do you usually attend? 7:00 pm Favorite WOD: anything with running Favorite CF Movements: rowing 1RM Deadlift: 385 3 RM Back squat: 255 Favorite Food: I eat everything that is on […]
Athlete Spotlight: Rachel Vang-Her
Name: Rachel Vang (Her) Age: 33 Occupation: Full-time Homemaker & Part-time Personal Assistant at Lifetime Dental Class time: 9:30am & occasionally 6am Favorite WOD: Do people have Favorite WODs? I just do what I’m told. Any WOD that doesn’t include Running would be my favorite. Favorite CF Movement: Deadlifts, SU (single unders) & mobility 1RM: […]