Holiday week. Let’s get it started with your Monday workout. For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees *Rx+: 32/24 “Replace fear of the unknown… Read more »
Let’s get some heavy weight lifted. Time to get strong! Having a big butt generally means power. You want a strong and powerful butt, don’t you?! Strength/Skill 6 x 5 @ +/- 85% of 1RM Deadlifts *2-3min rest… Read more »
Yay! Free Bootcamp at 10:30am at Burke! Just a reminder that FREE BOOTCAMP THIS WEEK IS AT 10:30AM AT BURKE HIGH SCHOOL TRACK AND NOT AT 10AM AT IRON HERO CROSSFIT. It’s at Burke. Yes, Burke. WL E2MOM x… Read more »
The hip hinge is something you’ll need no matter what your age or fitness level is. Get strong in the back of the body! Strength/Skill E3MOM to 20RM, then 15RM, then 10RM, then 5RM Deadlift Ooo! We make… Read more »
Katie out for a ride on the bike…
*Retest from 8/17/18
Optional Buy Out
*Staying under 6-7 minutes is very high intensity, high density, high power output way of getting results. In this case, we are working on building pulling muscles in a fatigues state (post bike).
*Not only are we working on avoiding kyphotic tendencies, we are stimulating lipolysis and working on high level skills under duress.