Category: Move

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Bench Press: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. We are building back up now this final couple of weeks to a new PR. We suggest warming up a couple Deadlifts reps after each Bench set so you’re ready to go at your starting weight when you get there. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets – Deadlift: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. We are building back up now this final couple of weeks to a new PR. 2) 8 minute AMRAP: 12 Deadlifts 75/55 9 Front Squats 75/55 6…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Option A – CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. Option B – Active Recovery This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂 1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement Slow and steady. Focus on good position and activation on each rep. 2) 4 sets not for time of: 50ft Bear Crawl 50ft Crab Walk 50ft Inchworm…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 5/side Single Arm Banded Lat Press Down + 5x 1 Scap Pull-up + 1 Hollow Rock + 20 second Active Bar Hang Scale reps/time as needed for maintainable sets. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 8-10 Box TTB/Knee-up Drill + 20 second Hollow Hold (Floor) OR 10-20 Toes-to-bar Pick efforts and movement you can maintain for all sets. If you’re doing T2B you should be picking a rep scheme you can maintain unbroken. 1c) 17:00 – 29:00 – Every 2:00 x 6 sets: 5/side Single Arm Dumbbell Strict Press + 20 Alternating Leg Lifts Up and Over Dumbbell + 5 High Box Jumps Build loading as deemed fit on the…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-5) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side D-Ball Bear Hug Slider Reverse Lunges Perform all reps on 1 leg, then switch to the other. One foot on the ground, the other on a slider. Slider back to the bottom of the lunge and slide back to the starting position. Start light as this is a new exercise for most and build loading as deemed fit. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Kettlebell Romanian Deadlift Perform…

*Kafina will be on-site Monday the 27th for Murph for some free samples. Come try out a great, all natural pre-workout before you hit Murph. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. ***Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Scale as needed to Ring Rows and Knee Push-ups. Wear a weight vest if you’d like. Most athletes partition into 20 rounds of 5 Pull-ups, 10 Push-ups, and 15 Air Squats, but feel free to partition or not, however deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=GS5_87I8RDI