STRENGTH: LEVEL 1: Back Squat: 4 x 5 @ 75-80% LEVEL 2: Back Squat: 5 x 2 @ 85-90%* *not over WOD: For Time: LEVEL 1: 150 Double Unders (S: 300 Singles) 50 Sit Ups 50 Pull Ups (S:… Read more »
23 July 2018
carrie
22 July 2018
SUNDAY SCHEDULE: GROUP FOUNDATIONS: 10:00 a.m. to 11:00 a.m. SPIN FIT: 10:00 a.m. to 10:45 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: 1) Build to Heavy… Read more »
21 July 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. 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: 11:30 a.m. to 12:30 p.m. … Read more »
20 July 2018
STRENGTH: LEVEL 1: Jerk: 6 x 3 (Build to weight that challenges form) LEVEL 2: Jerk (Warm up to 75%) THEN … Jerk: 7 x 1 (Building each set) WOD: LEVEL 1 21-15-9-15-21 Push press (Rx: 95/65; S: 75/55)… Read more »
19 July 2018
SKILL: Level 1: HSPU Skill Practice: 10 Minutes Open Gym Skill Format Level 1+: EMOM: 10 Minutes 5 HSPU + 15 sec HS Hold on last rep Level 2: EMOM: 10 Minutes 15 Sec HS Hold + 7… Read more »
18 July 2018
BODY BUILDING DAY! 1) Strict Pull Ups: 5 x 10 (use a band to scale and challenge rep range if needed) 2) Bent over row: 15-10-7-5 (Building in Weight); Then…drop back to the weight you did for 7 and perform… Read more »
17 July 2018
SKILL/STRENGTH: LEVEL 1: EMOM: 12 Minutes M1: 5 Front squats @ 75% M2: T2B for Skill (3-5) LEVEL 2: EMOM: 12 Minutes M1: 2 Front Squats (starting @ 75% and Build) M2: 8 T2B or KTE **… Read more »
16 July 2018
STRENGTH: Level 1: 10 Minutes to Complete Power Snatch into OH Squat (Without Moving Feet): 5 x 3 (Climbing) ** Goal is to gradually transition to fluid “squat” snatch with focus on foot work; increase weight to challenge form … Read more »
15 July 2018
SUNDAY SCHEDULE: SPIN FIT: 10:00 a.m. to 11:00 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: 1) Snatch (Build to… Read more »
14 July 2018
SATURDAY SCHEDULE: CF UNLOADED WOD: 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 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: 11:30 a.m. to 12:30 p.m. … Read more »
