Blog Archives: General

Friday Jan 30, 2015

CELEBRATE

CELEBRATE

 

Thursday Jan 29, 2015

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WE’VE GOT ROPE CLIMBS TOMORROW. HEADS UP: ROPE CLIMBS!

 

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Wednesday Jan 28, 2015

YAY HUMP DAY

YAY HUMP DAY

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Tuesday Jan 27, 2015

CrossFit

A) Cartwheels Weeeeee!

B) Row 250m + Thrusters + Kipping Pull Up

Sport

A) Dip Balance + Ring holds

B) 20 minute AMRAP: 5 candle stick roll broads jumps, 10 chest to bar pull ups, 15 hand stand push ups

C) Weighted Glute Bridges

 

Monday Jan 26, 2015

CrossFit

A) MetCon: Dumbbell Cleans

B) Front Squat 7×4

C) Partner Hamstring Eccentric Curls

Sport

A) Partner Workout: Each complete 200m, 400m, 800m, 1000m Row + Decending Ladder of 15-1 heavy KBS
B) Anterior Trunk Work: 5 Rnds 5x Slow Candle Stick Lowers, 60 Sec Plank Hold on Rings top or bottom of pushup.

Hope you’re week is off to an awesome start!

 

Saturday Jan 24, 2015

Saturdays during this cycle will be dedicated to group MetCon’s and core stability.

Jan 24

CrossFit

A) Run + Deadlift + Pull Up Triplet

B) Posterior truck work

Sport

A ) Metcon: Power Snatch

B) 3 x9 Deadlifts

C) Strict Pullups

Coffee and a donut sound nice…

Friday Jan 23, 2015

Fridays during this cycle will be dedicated to MetCon’s, skills, and a strength piece.

Jan 23

CrossFit

A) Run 400m, rest, run 1 mile

B) Wall Walks

C) Press 7×3

Sport

A) Run 400m rest, run 1 mile

B) Wall Walks

C) PRESS 7 x 3

Happy Friday!

Thursday Jan 22, 2015

Thursdays during this cycle will be dedicated to skills, MetCon’s, and trunk stability.

Jan 22: Please note our LAST CLASS TODAY starts at 5pm!

CrossFit

A) Ring Push Up’s

B) Box Jumps

C) Overhead Plate Sit Up’s

Sport

A) Hand stand walking: Max distance in 8 min.
B) Row 500m + 6 Rnds Bear Crawl & 10 Burpees + Row 500m

Wednesday Jan 21, 2015

Wednesdays during this cycle will be dedicated to MetCon’s, Olympic Lifting Technique, and assistance strength.

Jan 21

CrossFit

A) Met Con: Power Snatch

B) 3×7 Deadlifts

c) Strict Pull Up’s

Sport

A) Met Con: Power Clean

B. Front Squat 3 x 9

C) Partner Med Ball Situps

Tuesday Jan 20, 2015

Tuesdays during this cycle will be dedicated to skills and MetCon piece.

Jan 20

CrossFit

A) Handstand walking

B) Row 500m + Bear Crawls + Burpees

Sport

A) Tempo Ring Push Ups

B) 18 min AMRAP: 15 Box Jumps, 12 Push Press, 9 Toes to Bar

C) Overhead Plate Sit Ups