Category: Move

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell –…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Bench Press: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 6/side Single Arm Dumbbell Row Even – 30 seconds Handstand Hold This should be done as a continuation of your Bench Press starting at 10:00 on the clock. Keep the Dumbbell Rows strict. If you’re not comfortable kicking up into a Handstand you can walk-up belly facing, or hold a piked position off of a box. 3) 3 rounds AQAP: 21 Shoulder-to-Overhead 35/25 15 Ring Rows 9 Burpee Box Jump Overs 24/20 Extra Work: 4) Hollow Rocks: 100 for time Keep track of total time and number of sets to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) 20 minute EMOTM: Odd – 5 High Box Jumps Even – 50m Farmers Carry Start at a moderate box height. Build as high as deemed fit. For the Farmers Carry load as heavy as possible, but keep the time within about 30-40 seconds. 2) 8 minute Up Ladder: 4 Abmat Sit-ups 4 Ball Slams 40/30 Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up. Extra Work: 3) Kettlebell Windmills: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here WOD: 1) Front Squat: 7 Reps Every 2:30 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/4/16 for loading. 2) Barbell Back Rack Split Squats: 10/side Every 3:00 x 3 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 10 reps on 1 Leg before switching to the other. 3) 10 minute AMRAP: 50 Single-unders 10 Goblet Squats 53/35 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here ** 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! WOD: 1) AQAP: 50 Ring Rows 150 Wall Balls 14/8 50 Ball Slams 40/30 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE