carrie

9 June 2018

SATURDAY SCHEDULE: UNLOADED FIT CAMP: 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. SPINFIT: 10:30 a.m. to 11:15 a.m. CFK WOD:  10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS:… Read more »

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8 June 2018

“Body Building Day” PART A: 3 Rounds 1) Bench Press x 4-6 Reps 2)DB Bench Press x 8-12 Reps 3) Max Strict Pull Ups (Target should be +10 Reps so use band if needed) (Rest 1 Min between rounds)  … Read more »

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7 June 2018

STRENGTH:  Snatch Work Level 1: 10 Minutes working on Snatches **Sets of 2 Power Snatch into OH Squat building to a weight that will challenge form, with focus on foot work Level 2: EMOM: 9 Minutes M1, M2, M3: 2… Read more »

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6 June 2018

STRENGTH:  EMOM: 20 Minutes Odd Minutes**: Gymnastics Pull Even Minutes: 3 Push Jerks (75-85%) ** Odd Minutes Minutes: 1, 5, 9, 13,17 = 3-5 Strict Pull ups Minutes: 3, 7, 11, 15, 19 = 1 Rope Climb (A: 2 RC;… Read more »

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5 June 2018

SKILL: Toes to Bar (T2B) Skill Work Level 1: 12 Minutes of T2B Skill Min 0-3: 5-7 Small Kips Min 3-6: 5-7 Bigger Kips and/or 3-5 KTE Min 6-9: 3-5 T2B every :30 seconds Min 9-12: 6 Strict T2B with… Read more »

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4 June 2018

  STRENGTH:  EMOM: 12 Minutes M1: 3 Clean and Jerks M2: 3 Box Jumps (36/30″) or Scale to 3 Broad Jumps for Distance. **Cleans should be at a load that challenges form (More proficient athletes between 80-85%, last two sets… Read more »

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3 June 2018

SUNDAY SCHEDULE:  SPIN FIT:  10:00 a.m. to 10:45 a.m. GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m. OPEN GYM:  10:00 a.m. to 12:00 p.m. FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.   OPEN GYM:  Barbell Option:  Power Snatch 2,2,2,2,2 Power… Read more »

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2 June 2018

SATURDAY SCHEDULE:  **UNLOADED FIT CAMP:  8:00 a.m. to 9:00 a.m. WARRIOR WOD:  9:00 a.m. to 10:30 a.m. **SPIN FIT:  10:30 a.m. to 11:15 a.m. **CFK WOD:  10:30 a.m. to 11:30 a.m. OPEN GYM:  11:30 a.m. to 12:30 p.m. FREE INTRO… Read more »

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1 June 2018

SKILL:  Muscle Ups Level 1: Muscle Up Transitions w/Band (S:  No Band) EMOM:  8 Minutes:  3 Muscle Up Transitions Level 2: Muscle Up Practice 2 Rounds: 5, 3, 1 Muscle Ups *6 Heavy D-Balls after each set of Muscle Ups … Read more »

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31 May 2018

Body Building Day   PART 1: 1) 4 x ME Strict Pull Ups **Rest 1 minute between sets 2) 3 Rounds  Max Reps Bench Press @ Bodyweight (Females @ 60%) 25 Push Ups **Rest 1 Minute between Rounds 3) 3… Read more »

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