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. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) Every 3:00 x 7 sets: 60 seconds Hard Assault Bike + 50ft HEAVY Dog Sled Push Use a Dog Sled weight that you can’t push unbroken for the 50ft, you should have to break. The Sled Push should take around 30-40 seconds. 2) 7 minute AMRAP: 14 D-Ball Bear Squats 70/50 7 Burpee Jumping Pull-ups Extra Work: 3) 3 sets of: 25/side Banded External Rotation + 10/side Single Arm Dumbbell Upright Rows Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. 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 last week for loading and work to build a little heavier. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg. 1c) 18:00 – 26:00 –…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1) 3 rounds AQAP: 800m Run 30 Wall Balls 14/8 20 Kettlebell Swings 35/26 Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is steady, consistent movement. Scale load as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in a 30 second Handstand Hold 1b) 10:00 – 20:00 – Every 2:30 x 4 sets – Deadlift: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95% Warm-up as needed. If you aren’t pushing heavy, accurate loading, and would like more “fitness” out of this, add in 20 Glute Bridge-ups 2) 10 minute AMRAP: 10 Ring Rows 10 Push-ups 10 Air Squats…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. **Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph. 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…