Monday 2.1.21
Prep 1) Spiderman Lunge 5 each 2) Upper-back Triset: 3 Rounds of: 10 Over + Back 10 Banded Facepull-aparts 10 Banded Pull-aparts 3) 3:00 Double Under Practice A. Close Grip Floor Press 10-8-6-4-2+ OT2:30 – Goal: Heavy 2+ (AMRAP) set – goal of this is to perform 2-5 reps with a heavy load for the […]
Athlete Spotlight: Melissa Ridgeway
Name: Melissa Ridgeway Age: 36 Occupation: Teacher (k-5 math coach) Hometown: Bay St. Louis, MS Class time do you usually attend: 6 am or 8am when school is out Favorite WOD: Anything with a good balance of strength and cardio (or one I can Rx) Favorite CF Movement: Clean Least Favorite CF Movement: Front Squat […]
Saturday 1.30.21
Prep9 min emom1.Planche Rock x 10 reps2.yoga Push up x 10 reps3.scorpion tap x 10 reps EssentialsA.For time :Row x 100 calWall ball x 100 repsSingle unders x 100 repsSit ups x 100 repsRow x 100 cal FitnessA.For time :Row x 100 calWall ball x 100 reps 20-10ft/14-9ftDouble unders x 100 repsSit ups x 100 […]
Friday 1.29.21
It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Row x 60 sec Single leg Dumbbell RDL x 5 reps per leg Dual Front Rack Kettlebell Carry x 50 […]
Thursday 1.28.21
Prep 3 Sets Bike x 60 sec Bear crawl x 50 ft Wall Sit x 60 sec A. 5 min amrap 4-8-12-16-20.. Mountain Climber 2-4-6-8-10… Single arm Kettlebell Turkish Sit up 35/25 Rest 2 min 5 min amrap Dual Kettlebell Front Rack carry x max distance 55/35 *Every time you set the weight down perform […]
Wednesday 1.27.21
It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Kneeling against the wall Shoulder CAR’s x 3 per side Band Pull Aparts x 10 reps Russian Kettlebell swing x […]
Tuesday 1.26.21
It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets Seated arm wall drag x 10 reps Can opener stretch x 10 reps Squat Twist and Reach x 5 reps […]
Monday 1.25.21
It’s Benchmark Week, so when you come to the gym please get your scorecard from the basket. Please fill out your scorecard and return it to the basket after class each day. Prep 2 Sets DeadBug x 7 per side Hip Switch x 7 per side Side plank Clam Shell x 7 per side Squat […]
Saturday 1.23.21
Prep 2 Sets Side Plank x 30 sec per side Thoracic Rotations x 10 per side Bench Dips x 5-8 reps pause 4 sec at the bottom of each rep Essentials A. 10min Amrap Row x 20/17 cal Hand Relese Burpee x 10 reps Strict ring Pull x 8 reps Rest 5min 10min Amrap Row […]
Friday 1.22.21
Prep 9 min emom 1.Beast to Leg threw x 6 per side 2. Under to Crab Reach x 6 per side 3. Candle Stick Roll up x 6 reps Essentials A. 10 min Build in weight but keep light to moderate loads complex Squat Clean Thruster Squat Clean Hang Squat Clean above the knee Hang […]