Monday 11.15.21

Prep Equipment required: Foam roller, light/medium band 1) Foam Roll Pecs 60s each 2) Biphasic Pec Stretch 60s each 3) 3 Rounds of: – 10 Band Pass through – 10 Banded Pull-aparts – 5 Up downs 4) Close Grip Floor Press w. an empty barbell 1 x 5 w 1s pause halfway down, 1s pause […]

Saturday 11.13.21

Prep Equipment required: Foam roller, medium band 1) Foam Roll Hamstrings + Quads x 60s each 2) 10 each Sciatic Nerve Floss 3) Biphasic Hip Flexor Stretch 60s each side 4) 3 Rounds: – 20 ft Bear Crawl – 10 Banded Overhead Squats – 10 Scap Pull-ups – 5 Up downs A. For time in […]

Friday 11.12.21

Prep Equipment required: Foam roller, medium/light band 1) Foam Roll Glutes & Hamstrings x 60s each 2) 10 each Sciatic Nerve Floss 3) AMRAP 5: – 5 each Banded Bird Dogs – 5 Band Overhead Goodmornings – 10 ft Elephant Walk 3) Air Bike 10-15s sprint for max watts A. Sled Push 6-8 sets Max […]

Thursday 11.11.21

Prep Equipment Required: Light band, light KB, empty barbell 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) 3 rounds: – 5 Barbell RDL – 5 Hang Muscle Clean – 5 Push Press A. Push Press + Push Jerk + Split Jerk 3/5 x 1 + […]

Wednesday 11.10.21

Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 each Spiderman Lunge 3) 3 rounds: – 5 Yoga Push-ups – 5 each Thoracic Rotations – 5 each Single Arm Banded Shoulder Press – 10 Banded Front Squats A. EMOM 25 Minute 1: 45 Row […]

Tuesday 11.9.21

Prep Equipment Required: Light band, light KB 1) 2 rounds: – 5 Upward to Downward Dog w Toe Touch – 5 each Thoracic Rotations 2) ARMAP 5: – 10 Scap Pull-ups – 10 Band Overhead Squats – 10 each 1-arm Rows 3) Barbell Warm-up Snatch A. Power Snatch Build to a heavy cluster set of […]

Monday 11.8.21

Prep Equipment required: Foam roller, light KB, medium/light band 1) Foam roll Thoracic & Lats x 60s each 2) AMRAP 8 at a slow pace: – 4 each Plank Wave – 6 each 1-arm DB Rows – 6 each SA DB Hang Power Clean + Press – 8 Scap Pull-ups – 30s Jump Rope Practice […]

Saturday 11.6.21

Prep Equipment Required: Medium band, foam roller 1) Foam roll wherever you need it x 60s each side 2) 3 Spiderman Lunge each 3) 3 rounds: -5 Yoga Push-ups -5 each Thoracic Rotations – 10 Banded Front Squat 4) Barbell Warm-up Clean A. 4 Rounds With A Partner 100 Meter Farmer Carry (70/53) 30 Hang […]

November Spotlight Athlete: Sam Chung

Name: Sam Chung Age: 41 Occupation: Busy Bee Hometown: Raleigh, NC Which class time do you usually attend?: 12:30 Favorite CF Movement: Floor Press Least Favorite CF Movement: Front Squat Favorite Food: Pizza Favorite Movie: Back to the Future Favorite Athlete: Me Dream Job: Pilot/Astronaut Dream Vacation Destination: Maldives If you could have any superpower, it would be…: Time […]

Friday 11.5.21

Prep Equipment Required: foam roller, medium band, barbell 1) Foam Roll Lats and Thoracic Spine 60s each 2) 10 Russian Baby Makers 3) 2 rounds: – 6 RDL – 6 Hang Muscle Cleans – 6 total Front Rack Reverse Lunges – 10 steps each X-Band Walks A. Box Squat EMOM 6: 3 Reps. – take […]