carrie

SATURDAY SCHEDULE:  FIT CAMP (UNLOADED):  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 »

BURNER:   AMRAP: 9 Minutes 100m Sprint 20 Wall Balls (20/14) 10 Box Jumps (24/20″)   BODYBUILDING DAY:  Front Squat:  10-10-10-10 SuperSet with: Barbell Dead Rows (From the Rack): 4×8 Seated DB Press: 4 x 12 Superset with: MAX STRICT Pull… Read more »

STRENGTH ACCESSORY:  Bent over Barbell Row:  12-12-10-10-8 WITH 8 Bench Press after Each Set *5 sets   WOD:  “Hangman”…Courtesy of Comptrain 21 Hang Power Cleans (135/95) 21 Bar Over Burpees 100 DU’s 15 Hang Power Cleans 15 Bar Over Burpees… Read more »

STRENGTH:  LEVEL 1: 10 Minutes Power Clean:  4 x 3 (Power Clean into Front Squat) LEVEL 1+: EMOM: 7 Minutes 2 Squat Cleans (Building) *drop and re set each lift LEVEL 2: EMOM: 7 Minutes 2 Squat Cleans (TNG)  … Read more »

SKILL:  EMOM:  5 Minutes 3 Strict Pull Ups (A: C2B) + 3-5 Strict HSPU (S:  DB Strict Press)   EMOM:  5 Minutes  5 Strict Ring Dips +  7 Ring Rows (A: feet elevated) ** Scale with Band and Mats as… Read more »

  STRENGTH LEVEL 1: Deadlift: 5-5-5 *Superset Either 1 rope climb or practice some leg locks and 1-2 pulls on the rope LEVEL 2: Deadlift: Build to 85% then Perform 1-1-1-1 at or above 85% *Superset WITH 1-2 Rope Climbs… Read more »

SATURDAY SCHEDULE: FIT CAMP (UNLOADED):  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 »

BURNER:  18.0 21-15-9 DB Snatch (50/35) Burpees over DB   BODYBUILDING:  A)Back Squat 10-10-10-10 B)Incline Bench Press 15-15-12-12-9-9 Superset WITH 
max pull ups C)Kneeling Single Arm DB/KB Press 20-15-10 each arm D)Accumulate: 50Strict Ring Rows 25 SLOW lower GHR (S:… Read more »

STRENGTH:  Clean and Jerk 1-1-1-1-1-1 WOD:  10 RFT: 5 Box Jumps (24/20″) 6 T2B 7 Power Snatch (75/55)   CORE/RECOVERY:  400m Farmers Carry or 400m D-Ball Carry (Athletes Choice)   NEW 12 NOON CLASS: We will begin offering a new… Read more »

SKILL:  Level 1: 10 Minutes Double Under Practice Level 1+: Partial Flight Simulator 5-10-15-20-25-30-25-20-15-10-5 Level 2: 5-10-15-20-25-30-35-40-45-50-45-40-30-25-20-15-10-5 Each set should be unbroken. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of… Read more »