Wednesday 10.19.16

Essentials: A. 5 Sets Med Ball Clean x 15 reps On the 2:30min Or ADAPT B. 3 Sets Run x 300 meter V-Ups x 15 reps Barbell Sumo deadlift High Pull x 10 reps Rest 4min Fitness: A. 5 Sets Hang at Thigh Height Full Clean Cluster x 1.1.1 reps On the 2:30min Build in […]

Tuesday 10.18.16

Essentials: A. 5 Sets Turkish Get Up x 2 reps per Arm On the 2:30min Or ADAPT B. For Time: Dumbbell Shoulder to Overhead X 10 Wall ball X 15 Dumbbell Alternating Power Snatch X 10 Single Unders X 40 Dumbbell Shoulder to Overhead X 10 Single Unders X 40 Dumbbell Alternating Power Snatch X […]

Monday 10.17.16

Essentials: A. 8min EMOM Ring Pull x 8-12 reps B. 3 Sets Each For Time: Back Squat x 15 reps 50% Burpee Box Jump x 15 reps Rest 4min Fitness: A. 8min EMOM Chest to Bar x 3-5 reps or Bar Muscle Up x 2-4 reps or Ring Muscle Up x 1-3 reps B. 3 […]

Saturday 10.15.16

Essentials: A. Deadlift x 5 reps Tempo 51×5 Build to last Set 70% On the 2:30min B. 3 Sets For Total Reps: Incline Push Up x 1min Kettlebell Swing x 1min Parallette Dip x 1min Sit Up x 1min Rest 1min Fitness: A. Deadlift x 5 reps Tempo 51×5 Build to last Set 75% On […]

Friday 10.14.16

Essentials: A. 5 Sets Overhead Squat x 10 reps (Pause 3 sec in each rep at bottom of squat) Barbell or PVC On the 2:30min Marks Or ADAPT B. 5 Sets Each For Time: Thruster x 7 reps Burpee Jumping Pull Up x 9 reps Every set Starts on the 2:30min Marks Fitness: A. 5 […]

Thursday 10.13.16

Essentials: A. Mobility Seated Straddle x 2min Bound Angle x 2min Supine Right Twist x 1min Supine Left Twist x 1min Archer Right in Cross shin x 1min Archer Left in Cross shin x 1min Twisted Right Cross x 1min Twisted Left Cross x 1min Sumo Squat x 2min B. 3 Sets Between the Legs […]

Athlete Spotlight: Yessica Rojas

Name: Yessica Rojas Age: 39 Occupation: Rojas Household CEO  Which class time do you usually attend? 6:30am or 12:30pm class. Favorite WOD: I don’t like running. So whatever that doesn’t include running.  Favorite CF Movements: Deadlift 1RM Deadlift: 215lbs 3 RM Back squat: 165lbs Favorite Food: I love trying all kinds of food but my […]

Athlete Spotlight: Min Oh

Name: Min Oh Age: 35 Occupation: Business Owner Which class time do you usually attend? 6am Favorite WOD: Can I name one from Hugo open? Sled Hell 3.0 Or anything that is longer than 15 min Favorite CF Movements: Snatch 1RM Deadlift: 385 3 RM Back squat: 285 Favorite Food: Cheeseburger Favorite Movie: Inception Favorite […]

Wednesday 10.12.16

Essentials: A. 15min EMOM Vertical Jumps x 7 reps B. For Time: Burpee x 10 Single Under x 50 Front Squat x 14 reps 30% Burpee x 10 Single Under x 50 Front Squat x 12 reps 45% Burpee x 10 Single Under x 50 Front Squat x 10 reps 60% Fitness: A. 15min EMOM […]

Tuesday 10.11.16

Essentials: A. 5 Sets Push Press x 7 reps Build in weight On the 2:30 Or ADAPT B. 5 Rounds For Time: Run x 200 meters Kettlebell Swing x 20 reps Ring Climbers x 10 reps Fitness: A. 5 Sets Push Press x 3 reps Build in weight On the 2:30 Or ADAPT B. 5 […]