default_thumb

3/27/17-3/31/17

Posted by & filed under Uncategorized.

Monday Strength/Skill: EMOTM for 8 Minutes of: Snatch x 1 Metcon: AMRAP in 20 minutes of: 200 Meter Run 2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time This the strength benchmark for the next benchmark. he goal is to make small increases the whole… Read more »

default_thumb

WODS 3/20-3/24/17

Posted by & filed under Uncategorized.

Monday, March 20th Strength/Skill: Front Squats 3×8 @ 75% Superset 15 V-Ups (advanced hold Wall Ball) metcon: 800 Meter Run then, 4 Rounds for time of: 12 Front Rack Lunges (155/105) 12 Toes to Bar If you haven’t guessed, the goal is strength maintainance throughout the open, though some of you may see some increases…. Read more »

default_thumb

Wods 3/13/17-3/17/17

Posted by & filed under Uncategorized.

Monday Strength/Skill: EMOTM for 10 Minutes of: Hang Snatch x 2 @ 60-70% Metcon: 3 Rounds for time of: 25 Wall Balls (20/14) 10 Hang Power Snatch (95/65) 400 Meter Run This is a lung burner. Think Helen. We want the Wallball unbroken as well as the snatch. The weight is intended to be light…. Read more »

default_thumb

3/6-3/10

Posted by & filed under Uncategorized.

Monday Strength/Skill: EMOTM for 12 Minutes of: Power Clean x 2 Metcon: 4 Rounds of Max Reps: 1 Minute Row/Bike 1 Minute Power Cleans (115/75) 1 Minute V-Ups Rest 1 Minute This is meant to train high reps max effort high heart rate. We want a complete minute of effort each rd. Go lighter on the… Read more »

default_thumb

2/27-3/3

Posted by & filed under Uncategorized.

Monday Strength/Skill Back Squat 4×5 @ 80% GHD Sit Ups 3×10 Toes to Bar progression Metcon: 3 Rounds for time of: 18 Front Rack Lunges (115/75) 15 Toes to Bar Then 800 meter run We train hip extension all the time, the GHD serve to create balance by adding in hip flexion. Scale with v-ups. For… Read more »

default_thumb

Wods 2/20-2/24/17

Posted by & filed under Uncategorized.

Monday Deadlift skill work “Street Fight” 25 min Partner AMRAP 1 does a full round while the other rests 12/9 cal row/bike 8 Deadlift 185/125 6L/6RSingle arm KB PP 53/35 32 dbl unders Nutrition challenge benchmark wod.  Should be light and fast!  We will spend some time holding positions during the deadlift review as well… Read more »

default_thumb

Beach WOD for 2/19 CANCELED

Posted by & filed under Uncategorized.

Sorry to bum you guys out but we are going to cancel the beach WOD planned for 2/19.  It’s supposed to be raining all weekend and since it would be a game time decision as to whether or not we should do we are going to cancel it and reschedule it for Sunday 3/12.  Hopefully… Read more »

default_thumb

Nutrition Time

Posted by & filed under fitness, Nutrition, Uncategorized.

Hi everyone!  Here’s a recap from last night and some info for the challenge.  It starts Monday 2/20 and will run 6 weeks.  We are doing a different take on the challenge this year.  Instead of limiting foods or doing strict paleo or whole 30, we are going to focus on regulating your blood sugar,… Read more »

cfc crew

Wods 2/13-2/17

Posted by & filed under Uncategorized.

Big shout out to Darien and Jen Holler, Jennifer S. and Jason, Johanna and lily,  Dan Caywood and Stephanie Ross. They all came out to Outlier this past weekend and kicked ass at the Swolemate Showdown.  It was really great seeing all of you guys represent.  Thanks to those who came and cheered them on… Read more »