Thursday 1.19.17
Essentials: A. Mobility Seated Straddle x 4min Thread the Needle R x 2min Thread the Needle L x 2min Saddle x 4min Puppy Dog x 2min B. Teams of 4 3 Heats Each For Time: 2 People Split work Evenly, then the other 2 people do the same after the first 2 are done. Each […]
Athlete Spotlight: Bobby Hill
Name: Bobby Hill Age: 53 Occupation: General Manager Which class time do you usually attend? 7 PM Favorite WOD: Anything with back squats Favorite CF Movements: Wall Walks 1RM Deadlift: 315 3 RM Back squat: 235 Favorite Food: Ribeye Steak Favorite Movie: American Sniper Favorite Athlete: Roger Staubach Dream Job: To own a wildlife hunting and fishing preserve Dream Vacation […]
Athlete Spotlight: Jiyun Kim
Name: Jiyun Kim Age: 29 Occupation: I work for a trading company. Which class time do you usually attend? Mostly 6pm Favorite WOD: I like everything but running Favorite CF Movements: Back squat, Deadlift 1RM Deadlift: 150 3 RM Back squat: 110 Favorite Food: I cannot pick only one. Right now I want french fries! Favorite […]
Wednesday 1.18.17
Essentials: A. 12min EMOM 1.Kettlebell 2 Arm Overhead Carry x 100 ft 2.Snatch Lift Off x 5 reps PVC, Training Bar, or Barbell 3.Overhead Squat x 3 reps Tempo 55×1;PVC, Training Bar, or Barbell B. 20min Ring Pull x 10 reps Kettlebell Sumo Deadlift High Pull x 10 Kettlebell Swing x 10 reps Goblet Squat […]
Tuesday 1.17.17
Essentials: A. 15min EMOM 1.Single Arm Dumbbell Bench Press x 5 reps Per Arm 2.Kettlebell Goblet Step back Lunge x 5 Reps Per Leg 3.Jump Rope x 45 sec B. 15min EMOM 1.Single Arm Dumbbell Push Press x 5 reps per arm 2.Front Squat x 1 reps Tempo 10.10.x.1 3.Jump Rope x 45 sec Fitness: […]
Monday 1.16.17
Essentials: A. 16min EMOM 1. Hang From Bar x 10 sec 2. Russian KBS x 20 reps 3. Bottom of Parallette Dip Hold x 10 sec 4. Tucked Hollow Rock x 20 reps B. 4 Rounds For Time: Deadlift x 15 reps 60% Burpee Bar Jump Over x 7 reps Rest 2min Fitness: A. 16min […]
Saturday 1.14.17
Essentials: A. Mobility Standing Straddle x 2min Bound Angle x 2min Seated Straddle x 2min Seated Forward Fold x 3min Standing Straddle x 2min B. 4 Sets Tempo Bent Over Barbell Row x 7 reps 31×1 Rest 30 sec Tempo Incline Push Up x 7 reps 31×1 On the 3min Mark C. 2 Rounds For […]
Friday 1.13.17
Essentials: A. 6 Sets Clean Pull Under x 10 reps PVC or Training Bar B. 5 Rounds For Time: Burpee Jumping Pull Ups x 6 reps Jumping Back Squat x 12 reps Row x 18 cal Rest 1min Fitness: A. 15min Full Clean and Jerk Build Up to 85% At that load perform 3 sets […]
Thursday 1.12.17
Essentials: A. Mobility Dragon R x 1min Lizard R x 2min Dragon L x 1min Lizard L x 2min Twisted Cross R x 1min Twisted Cross L x 1min Single Leg Saddle R x 1min Single Leg Saddle L x 1min Puppy Dog x 1min B. 10min Coach Led Ladder Drills C. 12.3 18min AMRAP […]
Wednesday 1.11.17
Essentials: A. 7 Sets Scarecrow Full Snatch x 7 reps PVC or Training bar On the 2min Mark B. 3 Rounds For Time: Sumo Deadlift High Pull x 10 reps Single Unders x 50 reps No Push Up Burpee x 10 reps Fitness: A. 7 Sets Full Snatch From Hang Below the Knee x 2 […]