Posts Tagged ‘Back Squat’
December 18, 2017
Scheudule note: Regular schedule this week except NO 5:30pm class on Friday. We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises. I want you go after PR’s – test yourself, get uncomfortable CrossFit: Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…
Read MoreDecember 11, 2017
We’re back! Regular schedule is on. CrossFit: Warm Up: 3rds 20 Double Unders/Practice PA Clean Warmup 5 Strict Pullups :20 Goblet Squat Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 2 *No missed reps* WOD: “Sparky” For Time: 200 Double Unders (3:1) Top of every min…
Read MoreNovember 27, 2017
Schedule Update: There will be no 9:30 BodyFit class today or Friday. Warmup: Chubbs Sequence 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext 3 Hands Only Inch Worms 6-8 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x5 (+5) Level 2: 3 x 5 (Straight) *Same as 10/24/17* WOD: “Outfitters” 4…
Read MoreMay 31, 2017
CrossFit: Warm Up: 3rds PA Clean Warmup 4 Athletic Burpees WOD: “Double Death” Death by Power Clean (135/95) Death by Burpee *Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure **Death by burpee will immediately follow Death by power clean ***Each movement is capped at 15min Hump Day…
Read MoreMay 22, 2017
We’ll be testing some of our strength pieces this week so be ready to come in and move weight. Â This is week is important since it shows us whether or not our training in working and you’re getting better. Â Let’s go get some PR’s! Warm Up: Chubbs Sequence 3rds :20 Goblet Squat Hold (Heavy) 5…
Read MoreMay 8, 2017
ICYMI: There is a last minute opening in the upcoming Oly sessions with Mike Cerbus. Â If you’re interested in getting better at the Oly lifts this is the class for you. Â Let me know if you have any questions or interest in signing up. Warm Up: Chubbs Sequence 4rds :20 Goblet Squat Hold 5 Strict…
Read MoreMay 1, 2017
Warm Up: Chubbs Sequence Partner Mobility 3rds :30 Goblet Squat Hold :30 HS Hold 8 OHS – PVC – EB – LW Strength: Overhead Squat All Levels: 5 x 5 (Build) *Goal is perfect position not weight WOD: Courtesy of Deuce Gym “Venice Beach” For Time 1mile run 50 Back Squat (135/95) 30 Burpee to…
Read MoreApril 24, 2017
Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold 5 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Straight) *Use heaviest set from 4.17.17 WOD: “Agnes” 7min AMRAP 2,4,6,8….. Goblet Squat (72/53) Pullups
Read MoreApril 17, 2017
Warm Up: Chubbs Sequence 3rds 10 Scap Depressions :40 Plank Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Keep some in the tank* WOD: “St. Leo” Every :90 x 8 100m Sprint
Read MoreApril 10, 2017
Big Congrats to DJ and Gabi who competed at the MAAC competition this past weekend! Â At post time they were in the top ten of their division. Â Get job girls! Also, this coming Friday we’re get back to our monthly Happy Hour schedule at Pub 333 in Oakmont. Â If you’re available we’d love to spend…
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