Athlete Spotlight: Dhillon Santokh

Name: Dhillon Santokh Age: 49 Occupation: Real Estate Which class time do you usually attend? Tee Time is 7:00 PM Favorite WOD: My memory is slow today…still searching Favorite CF Movements: Anything that works my core is my fave…but deadlift for sure. 1RM Deadlift: 325 3 RM Back squat: 200 Favorite Food: Lamb & Spicy Curry Chicken […]

Thursday 5.18.17

Essentials: A. 20min EMOM 1. Tire Flip x 2 reps 2. Slam Ball or Stone Over Shoulder x 5 reps B. Mobility Seated Forward Fold x 2min Seated Straddle x 2min Pretzel R x 2min Pretzel L x 2min Seal x 2min Fitness/Performance: A. 20min EMOM 1. Tire Flip x 2 reps 2. Slam Ball […]

Athlete Spotlight: Ashley Seals

Name: Ashley Seals Age: 31 Occupation: SQL Database Administrator Which class time do you usually attend? 6pm Favorite WOD: Not sure I have one yet lol….maybe 17.3. Favorite CF Movements: The deadlift, front squat and dumbbell snatch. 1RM Deadlift: 320 lb 3 RM Back squat: 170 lb Favorite Food: lemon pepper wings; I will just […]

Wednesday 5.17.17

Essentials: A. 7 Sets Snatch Deadlift + Muscle Snatch + Hang Power Snatch x 3 complexes PVC, Training Bar, Empty BB On the 2min Marks Or ADAPT B. 3 Rounds For Time: Run x 400 meters Goblet Squat x 20 reps Fitness: A. 7 Sets Snatch Deadlift + Floating Power Snatch x 4 complexes (singles) […]

Tuesday 5.16.17

Essentials: A.12 min EMOM Push Press x 3 reps Build in weight B. 5 Sets each for Time: Row x 12 cal Dumbbell Front Rack Walking Lunge x 10 Dumbbell Shoulder to Overhead x 8 Rest 2min Fitness: A.12 min EMOM Push Press + Push Jerk + Split Jerk x 1 complex Build in weight […]

Monday 5.15.17

Essentials: A. 7 Sets Deadlift x 5 reps 75% On the 2min Mark Or ADAPT B. 5 Rounds For Time: Burpee Jumping Pull Ups x 8 Box Dips x 10 Ring Pull x 12 Incline Push Up x 14 Fitness: A. 7 Sets Deadlift x 5 reps 75% On the 2min Mark Or ADAPT B. […]

Saturday 5.13.17

Essentials: A. 3 Sets Tempo Ring Pulls x 10-14 reps 51×1 3 Sets Tempo Incline Push Ups x 10-14 reps 51×1 On the 2:30min Mark B. For Time: Run x 600 meters Bar Facing Burpee x 30 reps Ball Slam x 15 reps Fitness: A. 3 Sets Weighted Pull Up x 4-6 reps 3 Sets […]

Friday 5.12.17

Essentials: A. 5 Sets Barbell On Back Step Back Lunge x 7 reps per leg On the 2 min Or ADAPT B. Yearly BenchMark Karen For Time: Wall Ball x 150 reps *Two score, Max Unbroken Rep and total time Fitness: A. 5 Sets Hang Squat Clean + Squat Clean and Jerk 80,82,85,87,90% On the […]

Thursday 5.11.17

Essentials: A. Teams of 3-4 people 3 Rounds For Time: Med Ball Run x 400 meters Burpee Box Jump Overs x 40 reps Walking Lunges x 40 steps *Everyone must run together but the ball only has to be carried by 1 person. Ball must stay with the same person from the start to finish […]

Wednesday 5.10.17

Essentials: A. 7 Sets 3 Hang Muscle Snatch + 3 Hang power Snatch + 3 Overhead Squats PVC , Training bar or Empty Barbell On the 2min marks Or ADAPT B. 4 Rounds For Time: Alternating Dumbbell Power Snatch x 20 reps Hanging Knee Raises x 15 reps Incline Push Up x 10 reps Fitness: […]