Skill: 15 minutes of split jerks Build to a heavy triple WOD: “Jerkathon” 21-15-9 DB Split Jerk Low Ring Row
Read More →Warmup: Glute Activation Skill: Density Training EMOTM for 10 minutes DL x 2, ascending Add up your total poundage WOD: Every 4 minutes, hit a fast 30/20 cals on the Airdyne followed immediately with a 1/2 BW sled drag down and back the whole length of the gym.
Read More →Warmup: Shoulder Mob DB Swimming, 2 x 15 (2.5# or less) Skill: Weighted Ring Pushups Partner up, build to a heavy set of 6 WOD: “It takes 2 for WB’s and BJ’s” In teams of 2, one person will complete a 1 minute round before swithing 30″ max
Read More →A lot of folks have been asking for breakfast ideas, especially without eggs. It’s a fact; paleo breakfasts can be a sticking point for a lot of people. The Standard American Breakfast consists entirely of grains or relies heavily on them to bulk out the meal. Think pancakes, waffles, cereal,
Read More →WU: CFCDA+4×5 parallette shoot/20″ L-sit Skill: Jump Rope, accrue 300 singles or 150 doubles over 5′ “Fran” 21-15-9 Thruster Pull Up Compare to 8.29.11. This will be run Games-style, with heats and counters for every athlete. Warm down with a post-Fran paddle or pedal, 5′.
Read More →WU: CFCDA + 3 rounds of Depth Jump x 10/I’s Y’s and T’s 10 each. Skill: Snatch 10-7-5-3-2-1-1 Coming to class tomorrow? Good. See your coach for specific skills and drills to work on. Not able to make it in? Do Fran: 21-15-9 reps of thruster and
Read More →If you missed Brittany’s Wellness Lecture last night, you missed a great talk which touched on everything from sleep, nutrition, and exercise (our Big Three) to the role of relationships and genetics in your health. A good time, with loads of questions asked during the Q&A. We will be hosting
Read More →WU: CFCDA+3′ ride or row. Skill: 5 rounds, not for time: 30 Overhead Walking Lunge 45/25 20 Hollow Rocks 10 Muscle Snatches (no heavier than 1/3 BW) Rest 30 seconds between movements. “Suicide Jumper” Every 2 minutes, do 2 suicide sprints (5, 10,
Read More →WU: CFCDA+ 3x 5 burpee/15 wall ball shots. Skill: clean high pull 3-3-2-2-1 “Perfect is as perfect does” 5 rounds, not for time: A. Squat Clean x3 B. Knee to Elbow max out C. Sled Drag 20m D. Ring Dip x 10 or Muscle Up x 3
Read More →Over two weeks down!!! How is everyone feeling???? I have heard of some pretty amazing changes and I have SEEN a lot too! I can see it some of your faces, some of your energy levels, and the numbers you all are pulling are looking better and better! Stein got
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