Category: Move

*Please be aware Tuesday 11/28 and Tuesday 12/5 there will be no CrossFit Class @ 5:30. Because of the limited coaching staff available there will only be CrossFit Burn as it is the dominant class at this time. The back room will be open to anyone who would like to follow the programming on their own at that time. **Fall Softgoods Order HERE…Order Placed December 1st ***Fall/Winter Holiday Schedule HERE WOD: 1) Back Squat – Every 2:30: 7 @ Easy 7 @ Moderate 5 @ Moderate 5 @ Moderately Heavy 3 @ Heavy Pick weights based on feel. Reference last week’s sets for loading for this week. 2) Front Squat – Every 2:30: 4 sets of 4 @ Moderate – Heavy Pick weights based on feel, ideally add load each set finishing at a Heavy set. 3) 3 rounds for Max Reps: 1 minute Air Squats 1 minute Deadlifts…

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: Rounds 1+2 – 30 Knees-up + 30 Dumbbell Front Squats 25/15 + 30 Burpees Rounds 3+4 – 20 Knees-up + 20 Dumbbell Front Squats 25/15 + 20 Burpees Round 5 – 10 Knees-up + 10 Dumbbell Front Squats 25/15 + 10 Burpees For each round start over at Rep #1 of the Knees-up/Toes-to-bar. Extra Work: 2) Single Arm Dumbbell Row: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5 Deficit Deadlifts 2 – 10 Double Dumbbell Upright Rows 3 – 30 second Plate Overhead Flutter Kick Deadlifts start around 60% and build as heavy as deemed fit. Work from a 2″ Deficit. For the Upright Rows start LIGHT focus on position over loading and a smooth controlled tempo. Flutter kick keeps the knees straight, body hollowed out, load as deemed appropriate. 2) 10 minute AMRAP: 15 Thrusters 45/35 5 Rope Sit-to-stand Extra Work: 3) Handstands: 10 minutes Practice Work on any facet walking, pressing, holding. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) 30 minute AMRAP: 400m Run 11 Deadlifts 95/65 23 Abmat Sit-ups 17 Goblet Squats 35/26 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Fall Softgoods Order HERE…Order Placed December 1st **Fall/Winter Holiday Schedule HERE WOD: 1) Every 5:00 x 8 sets: Odd – 2:00 Hard Ski/Bike/Row + 15 Ring Rows + 25 Kettlebell Swings 35/26 Even – 2:00 Hard Ski/Bike/Row + 15 Dumbbell Push Press 25/15 + 25 Box Jumps 24/20 Pick one machine and stick with it. Hit a hard but maintainable effort for the 2:00, you shouldn’t have drastically different output from round to round. Scale the couplet of movements so that you have at least 60 seconds of Rest. Extra Work: 2) Band Pull-aparts: 100 reps Switch between over and underhand every 10 reps. Focus on position and quality, not speed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE