Scott showing complete relief after his back squat last Saturday. Strength EMOM x 15 1 Sq Clean & Jerk (185/130) Optional Buy Out “ScapJacked v2” 3Rds 20 Crossover Snow Angels 10 Crossover ATYT “A champion is someone who… Read more »
Rolling through the week… Strength 2RM Squat Clean & Jerk Core 400m SA Suitcase Carry (24/18) “Everyone has inside them a piece of good news. The good news is you don’t know how great you can be! How… Read more »
Wallball delight in duplicate. MetCon 10 RFT (retest from 6/5/18) 3 Clean & Jerks (155/110) 5 Pull ups Rx+: C2B *10 min Time Cap “Only I can change my life. No one can do it for me.” Carol… Read more »
We love seeing Gracie and Isabel the dogs… how do you feel about seeing them together as a workout? “Grace” For Time 30 Clean & Jerk (135/95) Rest 3 min “Isabel” For Time 30 Snatch (135/95) *15 min cap… Read more »
Gracie spent some time checking out the new place this weekend. “Grace” For Time 30 C&J (135/95) *6min cap Then Rev Tabata Hollow Holds There is only one thing that makes a dream impossible to achieve: the fear… Read more »
Raise your hand if you like lifting heavy and working abs. 1RM C&J Buy out: 10x :10/:20 planks “Do you know what my favorite part of the game is? The opportunity to play.” – Mike Singletary
Day two of the New Year= great day to lift. EMOMx15 3 Squat C&J (155/110) *Score= weight “It’s hard to beat a person who never gives up.” – Babe Ruth
**Reminder NO 10AM class today** WL Meet Max C & J Max Snatch Then WOD to be announced. “We must never be afraid to be a sign of contradiction for the world.” – Mother Teresa
Squat “Grace” 30 Sq Clean & Jerks (135/95) *8 min cap “I cannot tell you any spiritual truth that deep within you don’t know already. All I can do is remind you of what you have forgotten.” – Eckhart… Read more »
Nick & Scott during the partner competition on Sat. Each working for just one more wb or one more cal toward the total. Way to go guys! Strength 1 RM Clean & Jerk Buy out 3mins Hardstyle Plank … 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!