Author: Jade

* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! ** This is a de-load week, volume will be significantly lower. Pre Class: 1) 20 minute EMOTM: Odd – 10 Toes-to-bar Even – 10 Medball Cleans 20/14 + 10 Wall Balls 20/14 Scale reps/weight as needed so you can complete all 10 rounds. WOD: 2) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) “DT” – 5 rounds AQAP: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Shoulder-to-Overhead 155/105 For results post detailed weights, reps, times, thoughts, etc. for…

* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! ** This is a de-load week, volume will be significantly lower. WOD: 1) Front Squat: 1 reps Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 3/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) 4 rounds for Max Reps: 40 seconds Assault Bike Calories 20 seconds Rest 40 seconds Burpees 20 seconds Rest 40 seconds D-Ball Over Shoulder 100/70 20 seconds Rest Keep cumulative count of reps. Extra Work:  4) Single Leg Kettlebell Deadlift: 3…