With all those brains, sometimes it gets hard to carry your head around… WL E3MOM x 5 3 Squat Snatches *Score = Weight MetCon 21-15-9 Russian Swings (24/16) Ab Mat Situps Down Ups *8min Cap First, we’re… Read more »
You heard me right. We’ll go ahead and blame Nick for this one… Strength/Skill E2MOM x 6 5 Thrusters *Score = Weight *Can add weight as you go MetCon 10 RFT 3 Thrusters (115/80) 5 Pullups *8min Cap … Read more »
It’s not necessary to do those hours and hours of cardio in a week. Make it more fun. Make it more beneficial. Train hard. Train heavy. Just move. Strength/Skill 5×5 Deadlifts *2:30 clock *Go heavy MetCon 21-15-9-3 For… Read more »
Look for weekly videos that we’ll start posting that will be your chance to “Ask the Trainer” and other fun facts… Strength/Skill EMOM x 10 1 Heavy Pullup *Score = weight used or type of pullup done MetCon… Read more »
Happy Veteran’s Day! Find a veteran. Thank them. Find someone who is currently serving. Thank them. Maybe it’s someone you know. Perhaps it’s not. Thank them, anyway. It is because of these people that we have the ability… Read more »
9am is 9:30am today. Back to regularly scheduled class times after that! Don’t forget! WL 15-20min to find 1RM Power Snatch MetCon 3 RFT 10 Power Snatches (115/80) 100m Run *8min Cap Movin’ on up to a… Read more »
Nice work! You kept working at it and it finally paid dividends. Look at that range of motion, my man! MetCon For Time 15 Calorie Row 30 Alternating DB Stepups (50/30; 24/20) 15 Calorie Row 30 Ab Mat Situps… Read more »
It was a blast doing 16.2 and 16.3 might just bring up the skill level. But we’ll find out… WL EMOM x 10min 1 Snatch *Start at 80% of 1RM and can adjust from there MetCon 21-15-9… Read more »
What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.
Challenge WOD 4
3 Power Cleans (95/65)
6 Push ups
9 Down ups
*1min rest between
*Pick up where you left off
*Sprint: tng cleans
Optional Buy Out
*Intervals help to preserve high intesnisty and consistency. This will also give you a picture of what energy system you are least proficient in (phosphocreatine, glycolytic, and oxidative). If your numbers drop somewhere in the 3 rounds, it is a good indicator of where you should be spending more time.
*Also because these are intervals we are able to improve fat burning.
*You might have heard of HIIT and the benefits of HIIT? This is that!