Category: Sport

* 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: 30 Double-unders 10 Back Squats 95/65 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. 5) Reverse Sled Drag: 6 x 50m Rest 60 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 ** 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 Pull-ups 150 Wall Balls 20/14 30 Power Snatch 95/65 Extra Work: 2) Farmers Carry: 400m Heavy as possible. Keep it under 10 minutes. 3) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat, including mobility. 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) Power Snatch + 2 Overhead Squats: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 2) Snatch Pull: 5 sets of 5 @ 90%> This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. Add 5-10lbs from last week. 3) 3 rounds AQAP: 50 Double-unders 21 Push-ups 12 Squat Cleans 95/65 Extra Work: 4) Banded Pull Throughs: 100 reps for time Break up however needed. Focus on positioning and stretch over speed. 5) Good Morning: 4 sets…

* 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) Push Press: 1 Reps Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Dumbbell Floor Press This should be done as a continuation for your Push Press starting at 10:30 on the clock. Look to your work from last week on the Pull-up/Ring Row and try to build upon that. Dumbbell Floor Press work as heavy as possible. 3) 12 minute AMRAP: 12 Box Jump Overs 24/20 12 Wall Balls 20/14 12 Abmat Sit-ups Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps Rest 90-120 seconds between sets. 5) 5 rounds AQAP: 1 mile Assault…

* 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) Hang 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. 2) Hang 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. 3) 5 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Shoulder-to-Overhead 115/75 Extra Work: 4) Kettlebell Overhead Carry: 8 x 50m Rest 60 seconds between sets. Heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=B6jQI8jtDls