*A few quick updates HERE

**Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday.

WOD:

1a) 0:00 – 9:00 – Every 1:00 x 9 sets:

Station 1 – 40 seconds Machine

Station 2 – 20 Alternating Single Leg Romanian Deadlift (No Weight)

Station 3- 20 Banded Pull Aparts

For the Pull-Aparts switch between over and underhand half way through the set.

1b) 10:00 – 15:00 – 5 sets of :30 ON/:30 OFF: Machine

Hit these at hard, but consistent efforts.

1c) 15:00 – 20:00 – 5 sets of :30 ON/:30 OFF: Russian Kettlebell Swings

Focus on good loading of the Hamstrings. Get the Kettlebell to around eye height. Load as deemed fit.

1d) 20:00 – 25:00 – 5 sets of :30 ON/:30 OFF: Plank Hold w/Dumbbell Pass Through

Pass the Dumbbell back and forth from one side to the other. Load as deemed fit.

1e) 25:00 – 30:00 – 5 sets of :30 ON/:30 OFF: Wall Balls

If you don’t have a target (there are a couple of stations), you can do Jumping Medball Squats. Load as deemed fit.

1f) 30:00 – 35:00 – 5 sets of :30 ON/:30 OFF: Overhead Sit-ups w/Plate

Keep the plate in the locked out position the entire time. Load as deemed fit.

1g) 35:00 – 45:00 – 10 minute AMRAP Flow:

Pigeon Stretch

Banded Lat Stretch

Pancake Stretch

Samson Stretch

You choose how long you want to spend in each stretch, and you can flow through multiple rotations. Make sure you perform equal amounts of time on each side for each respective stretch.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

As we step away from our CrossFit brand we felt it appropriate to re-name our classes as well. I’ve always thought of what we do as Functional Strength and Conditioning, a broad, and varied program with an emphasis on getting stronger, and being better conditioned. Going forward you’ll see our classes labeled as “Strength and Conditioning” these classes will always have a Strength/Accessory component and a met-con in the 7-15 minute time domain, and then we’ve labeled Thursday’s and Saturday’s as “Breathe” as these will be conditioning only classes. Thanks for a great first few days, here’s to0 many more.