This week, we test our 1rm Back squat Monday, 1rm Power clean Wednesday. We end the week with a fun chipper and then mean EMOTM with a twist. Kim and I are in San Fran until Thursday. See yall then. Monday Back squat 1rm “Big 4-0” 3rds Row 500m 40 Abmat situps Bike .6 40… Read more »
Next Monday we test our 1rm back squat and Wednesday our 1rm power clean. 4th of July is 8am only. Have fun! Monday Back squat 5×5 add 5lbs from last week 10 min AMRAP 20 Wall balls 20/14 35 DU This is our last week of 5×5 backs squats. 1rm next Monday! You can only… Read more »
Week 2 of our 5×5 squats. We incorporate some heavy deadlifts at the end of the week and have higher skill movements with lower reps sprinkled in throughout the week. Stand by for a CFC outing to concert in the park! Monday “Rush Hour” 5min AMRAP 400m run max rds of 7 Power cleans 155/105… Read more »
Monday Back squat 5×5 75% “The Good Life” 21-15-9 DB front squat 50/35 KBS 70/53 Ring pushups 5×5 at 75% is tough but manageable. We are gonna do this 3 weeks in a row then test our back squats. This is meant to be a sprint wod. Scale the FS so you can get 21… Read more »
Monday “”The Ultimate Warrior”” 6rds 6 Power cleans 155/105 8 C2B Pullups 10/6 Cal bike/Row Lots of arms in today’s wod. We are pulling in every plane of the shoulder. Focus on consistency of effort. We want the cleans unbroken for atleast 3 rds. See what pace you can hold on the rower and go… Read more »
Monday DU skills 2 Power clean and Jerk EMOTMx7 “”Jake the Snake”” 15 min AMRAP 7 Power clean and Jerk 135/95 30 DU 7 Strict pullups 30 DU 20 ABmat situps 30 Du I want you to use a weight you can do 7 reps in no more than 2 sets. We want a consistent… Read more »
Reminder, tomorrow is Murph and we are open 9am only. We back off a bit on the lifting this week to give everyone a chance to recover from Murph. Also, we have to let the floor sit for a couple of days before we can drop weights. This week we will utilize a lot of… Read more »
Gym remodel is underway and the floors are being leveled on Saturday 5/25. We have some closures coming up in order to make this happen. We are open Friday 5/24 6am and 8:30am only. CLOSED Friday 5/24 9:30 class, 4pm and 5pm CLOSED Saturday 5/25 all classes. CLOSED Sunday 5/26 open gym (you’re welcome to… Read more »
Monday Back squat 4×5 75% “”Race Car”” 3rds 25 wallballs 15 TTB 12 Box Jump overs 24/20 Tuesday “”Rain Man”” EMOTMx24 min 1: strict HSPU 6 2: Bike 12/9 cal 3 2 Rope climbs 4: 20 Abmat situps Wednesday Deadlift 3rm “”Milkshake”” 12 min AMRAP 14 Ball slams 40/30 2 wall walks 50m Slam ball… Read more »
Monday “””Road kill”” 12-9-6-3 Front squats 185/125 4-3-2-1 Rope climbs 200m run You don’t have to lift as heavy as you can to get stronger. This wod is very much a strength component. Use a weight you can get all 12 with good technique. Set a pace you can maintain. We can scale the reps… Read more »
