Posted on

January 7, 2019

Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think.
Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get back on track or both this is for you. Sign up with a friend and both of you will save $20! See a coach with any questions.

Warm Up:
8min WAMRAP
2/2 Spiderman w/ Rotation
:15 Modified Table Top Hold
5/5 Knee Hug Lunge Step
10 Scap Progression
Pole Squats

Strength: Bulgarian Split Squat
All Levels: 4 x 8/8 (Build)

WOD: “Fine Print”
5-10-15-20
Walking Lunge
Pullup
Mt. Climber (R+L=1)

Posted on

November 20, 2018

CrossFit: 

Warm Up:
3rds
10 Pillar w/arm reach
10 Plate Touches
2 Wall Walks w/ :05 Hold
:10 AB Sprints

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 3 x 3 (Straight)
*Weight from 11.13.18*

WOD:
5rds
4 HSPU
8 Ball Slams
12/8 Cals AB
Rest :90

BodyFit: 273

Warm Up:
8min WAMRAP
2/2 Spiderman with rotation
10 Scap Progression
10 Plate Touches
:45 Plank

Partner WOD:
50-40-30-20-10
Cals AB
Pullups
Ball Slams
Mt. Climbers (R+L=1)
*work must be split evenly*

 

Posted on

August 14, 2018

CrossFit: 

Warm Up:
3rds
Overhead Prep
PA Clean Warmup (Build)
10/10 Lateral Over and Back
Then
Split Jerk Footwork

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 3 (Build)
*Compare to 7.11.18*

Partner WOD: “A Cowboy and his horse”
For Time
40 Cleans (135/95)
80 Lateral Hops
40 Push Jerks
80 Lateral Hops
40 Clean and Jerk
*Work can be split however but must be even*

BodyFit: 245

Warm Up:
8min WAMRAP
:20 HS Hold
10 Plate Touches
:40 Plank w/ pushup
Spidermans

Skill: HSPU Progression

WOD:
20min AMRAP
1 HSPU
2 Ball Slams
3 Mt. Climbers (R+L=1)
*Then 2,4,6 – 3,6,9 – 4,8,12 until 20min is done*