Monday 10.5.20

Prep 2 Sets Kettlebell Cross body RDL x 8 per side Goblet Curtsy Step Back Lunge x 6 per side Kettlebell Muscle Clean From Ground x 4 per arm Essentials A. 3 Sets Back Squat x 10-12 reps tempo @ 21×1 Rest 30 sec Single Arm Bias Ring Pull x 3-5 reps per side On […]

Saturday 10.3.20

Prep 2 Sets Row x 10 Hard Pulls Single arm Ring Row x 7 per arm Ring Tricep Press x 7 reps Top of a push up hold x 20 sec Bottom of a push up hold x 15 sec Essentials A. 5 Sets Push Press x 6 reps Take from the floor and build […]

Friday 10.2.20

Prep 2 Sets Row x 15 sec hard Row x 30 sec easy Single arm Dumbbell deadlift x 7 reps per leg Russian Kettlebell Swing x 10 reps Box step ups x 10 Reps Essentials: A. ‘The Big Four Zero’ For time: Row x 40 cal Power clean x 40 reps Walking Lunge x 40 […]

Thursday 10.1.20

Prep 2 Sets Lateral banded crawl x 20 ft each direction Banded Quadruped crawl x 20 ft forward and backwards Tall Kneeling to stand x 10 reps Essentials A. 3 Sets Dual Dumbbell RDL x 12 reps Rest 20 sec Dual Dumbbell Gorilla Row x 6-8 reps per arm Rest 20 sec wall sit x […]

Athlete Spotlight: Lisa Nguyen

Name: Lisa Nguyen Age: 49 Occupation: Nail Technician Hometown: Saigon, Vietnam Which class time do you usually attend?: 8am Favorite WOD: MURPH Favorite CF Movement: Back Squats Least Favorite CF Movement: Overhead Squats 3RM Back Squat: 150 1RM Deadlift:  190 Favorite Food:  Garden Salad Favorite Movie: The Legend of the Blue Sea Favorite Athlete: Shaq Dream […]

Wednesday 9.30.20

Prep 2 Sets Row x 30 sec easy pace Row x 30 sec moderate pace Lateral band walk x 20 steps per direction Goblet Goodmorning x 12 reps Essentials A. 3 Sets Dual Dumbbell Power Clean From floor x 7 reps Dual Dumbbell Hang Power Clean x 7 reps Dual Dumbbell vertical jump x 7 […]

Tuesday 9.29.20

Prep 2 Sets Quadruped crawl x 25 ft Staggered Stance Russian Kettlebell Swing x 7 per side Kettlebell split snatch x 7 reps per side Essentials A. 3 Sets Hang above Knee Power Snatch x 4 reps Rest 30 sec Handstand or Pike Hold x 20 sec Rest 30 sec Power Snatch from floor x […]

Monday 9.28.20

Prep 2 Sets Bike easy x 60 sec Wall Sit March x 10 per leg Goblet Split Squat x 10 reps per leg Jumping Kettlebell Squat x 10 reps Essentials A. 3 Sets Speed Back squat x 7-10 reps 35-45% Rest 20 sec Bodyweight jump squat x 7-10 reps Rest 20 sec Hang Rope x […]

Saturday 9.26.20

Prep 2 Sets Bike or row x 60 sec Push up x 10 reps with a pause at the bottom of each rep DeadBug x 10 reps per side Extended Wall Plank x 30 sec Essentials A. 8 Sets Dumbbell Push Press x 6 reps Keep weight steady across all sets On the 60 sec […]

Friday 9.25.20

Prep 2 Sets Split stance Russian Kettlebell Swing x 7 reps right arm Split stance kettlebell Clean x 7 reps right arm Split stance Kettlebell Snatch x 7 reps right arm Goblet split squat x 6 reps right leg Split stance Russian Kettlebell Swing x 7 reps left arm Split stance kettlebell Clean x 7 […]