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WOD

12.3.21- Friday

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Today’s Workout 

Strength 

  • Paused Front Squat (3 Rep Max (:3 Pause))
    Try to build slightly heavier than 2 weeks ago

    DROP SETS
    95% x 3
    90% x 3+ (Max 10 Reps)

Metcon

  • AMRAP12:
    10, 12, 14… etc. Wallballs (20/14#)
    25′ Handstand Walk or 3 Wall Walks

12.2.21- Thursday

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Today’s Workout 

Metcon (Weight)

5 Rounds:
– Heavy 50′ Yoke Carry
– 1:00 Front Rack Sandbag Hold
– 10 Heavy Plank Passes + Row

Score = Yoke Weight + Sandbag Weight + DB Weight
After Party
Metcon (AMRAP – Reps)

2:00 Work/1:00 Rest x3
20 Dual DB Hammer Curls
Max Push Ups in remaining time

Level Up= Banded Push Ups

11.30.21- Tuesday

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Today’s Workout 

Weightlifting

  • 5 Rep Max Paused Back Squat
  • Try to build slightly heavier than 2 weeks ago!
    • 95% x 5
    • 90% x 5+ (Max 10 reps)

Metcon

  • For TOTAL Time
    • 21 Calorie Assault Bike
    • 21 Thrusters (95/65#)
    • rest 2:00
    • 15 Calorie Assault Bike
    • 15 thrusters (115/75#)
    • rest 1:30
    • 9 Calorie Assault Bike
    • 9 Thrusters (135/96#)

 

11.29.21- Monday

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Today’s Workout 

Weightlifting 

  • 5 x 5 Banded Deadlifts @81×1 (40-50%)
  • Superset w/ 5 Weighted Strict Pull Ups

Metcon

  • 15:00 Max Calorie Machine
    • Every 3:00, starting with 0:00
      • 12 Toes to Bar
      • 12 DB Rev Lunges (2×35/2×50#)
    • CRX: 16 Reps

11.26.21- Friday

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Please note our Holiday Schedule for today.

8am, 9:30am Class

12-1pm Open Gym

3:30-4:30pm Open Gym

4:30, 5:30pm Class

 

Today’s Workout 

Weightlifting 

  • Front Squat (3 Rep Max)
    • DROP SETS:
      • 95% x 3
        90% x 3+
*Try to go slightly heavier than 2 weeks ago
Metcon
  • 6 Rounds, waterfall style with a partner:
    • 250m/200m Row Sprint
    • 6-5-4-3-2-1 Low Hang Squat Cleans AHAP (Building if able)
As soon as partner 1 finishes their row, partner 2 may begin
Low Hang = Below the knee

11.25.21- Happy Thanksgiving !

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From our family to yours, Happy Thanksgiving! Thankful for every person who walks through our doors!

Today’s schedule will only have a 8am and 9:30am Classes. Please check Wodify for schedule updates.

Today’s Workout 

  • CFSE Turkey “Trot” (Time)
    • For Time:
      • 5k Run
        100 Burpees
        50 V Ups
        50 Push Ups
        100 Squats

11.23.21- Tuesday

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Today’s Workout 

Weightlifting

  • Back Squat (5 Rep Max)
    Try to go heavier than 2 weeks ago

    DROP SETS:
    95% x 5
    90% x 5+ (Max 10 Reps)

Metcon

  • AMRAP9:
    50 Double Unders
    3 Deadlifts (275/185#)
    3 Strict Pull Ups

11.22.21- Monday

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Today’s Workout 

  • 5 Rounds for Total Time and Total Calories:
    10 Toes to Bar
    8 Bar Facing Burpees
    6 Power Snatches (95/65#)
    :15 Calorie Assault Bike Sprint

    Rest 1:00