Wednesday 11.30.16

Essentials: A. 7 Sets Overhead Squat x 7 reps PVC/Training Bar/Barbell On the 2:30min B. 7 Sets Row for Cal x 2min Rest 1min *Each set you are to try to add 1-2 cal to the previous sets score Fitness: A. 7 Sets Snatch x 2 reps (singles) 65-70% Pause at Knee for 2 sec […]

Tuesday 11.29.16

Essentials: A. 5 Sets Front Squat x 3 reps Build to a heavy Pause at bottom of first rep on each set On the 2:30min Or ADAPT B. For Time: 18-15-12 Shoulder to Overhead Goblet Squat Fitness: A. 5 Sets Front Squat x 3 reps @90% of Clean Pause at bottom of first rep on […]

Monday 11.28.16

Essentials: A. 4 Sets 3 Weighted Pull Up Negatives Rest 30 sec Max Unbroken Ring Pulls On the 3min B. 10min AMRAP Box Jump x 10 reps Deadlift x 10 reps 45% Box Jump x 10 reps Deadlift x 9 reps 55% Box Jump x 10 reps Deadlift x 8 reps 65% Box Jump x […]

Saturday 11.26.16

Essentials: A. 4 Sets 3 Dip Negatives Tempo 31A1 Rest 30 sec Box Pike Walkins x 7 reps On the 3min B. 5 Sets Single Unders x 60 reps Hanging Knee Raises x 15 reps Sumo Deadlift High Pull x 10 reps Rest 2min Fitness: A. 4 Sets 3 Weighted Dips Rest 30 sec Max […]

Friday 11.25.16

Essentials: A. 5 Sets Back Squat x 7 reps 60% On the 2:30min *Goal is speed out of the bottom of the squat, don’t rush your rep, just stand up quickly B. For Time: Wall Balls x 30 reps Bar Facing Burpee x 20 reps Goblet Squat Cleans x 10 reps Fitness: A. 5 Sets […]

Thursday 11.24.16

On Thanksgiving (Thursday 11.24) there will be one class time at 9am. On Friday (11.25) class times will be 9:30, 12:30, 4, and 5 (No 6am, 6pm, or 7pm).   Thanksgiving Day WOD – 3 Course meal • Teams of 3 to 4 people. Partner with like ability people. • Work only as hard as […]

Wednesday 11.23.16

There will be no 6pm or 7pm class today (Wednesday 11.23). On Thanksgiving (Thursday 11.24) there will be one class time at 9am. On Friday (11.15) class times will be 9:30, 12:30, 4, and 5 (No 6am, 6pm, or 7pm). Essentials: A. 5 Sets Seated Box Jump x 10 reps On the 2:30min Or ADAPT […]

Tuesday 11.22.16

Essentials: A. 6 Sets Dumbbell 1 Arm Push Press x 7 reps per Arm Tempo 30×3 On the 2:30min Or ADAPT B. For Time: Front Squat x 50 reps 50% *Every time the Bar is dropped perform 7 burpee Box Jumps Fitness: A. 6 Sets Dumbbell 1 Arm Push Press x 7 reps per Arm […]

Athlete Spotlight: Kyle Benderoth

Name: Kyle Benderoth Age: 23 (24 next month, as a reminder) Occupation: Game Developer Which class time do you usually attend? 6pm, occasionally 5pm Favorite WOD: Anything with Deadlifts and Cleans Favorite CF Movements: Deadlift, Clean, Front Squat 1RM Deadlift: 400 3 RM Back squat: 335 Favorite Food: Hamburger Helper Favorite Movie: Most recently, Deadpool […]

Athlete Spotlight: Kimberly Guthrie

Name:  Kimberly Guthrie Age: 48 Occupation: Homeschooling mom Which class time do you usually attend? 6 pm Favorite WOD: It is NOT the 12 Days of Christmas Favorite CF Movements: Deadlifts, Kettlebells, & Rowing 1RM Deadlift: 195 3 RM Back squat: 140 Favorite Food: Mexican, or steak, or rice, or macaroni and cheese or……… Favorite […]