Strength: Max Push-Press Conditioning: 3 sets: 3 min rd: 25 SDLHP 45-65 *With time left do: 5 deck squats 35/55 10 box jumps 20/24 1 min rest Cool down: 100 fast banded good mornings

TEAM WOD: CF Striking TEAM wod This will be just a small taste of a new class we will be offering by Beau Egger .  PLEASE bring light gloves if at all possiable ( batting gloves, lifting, golf, etc). * 8:30 Affiliate team rowing tech *9:00 New Year New You Winners announced. AWESOME #’s

SKILL: Shoulder Press 75% 3×3. If you don’t have a max shoulder press -find one instead of 3×3. METCON: BEAR COMPLEX is a combination and non-stop movement of the bar. You may clean, press, squat in any combination you can create. The bar CANNOT touch the ground or stop moving. If it does 10 BURPEE […]

What if Girls and Guys exchanged roles at the gym? Recovery Day. Mobility and Maintenance* Choose 2 mobility from the posters in whatever area needs it. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. Mental Restoration * Different for […]

SKILL: Snatch 5×2 : Alternate between Power and Squat Snatch sets. Heavy as possible w perfect form and NO misses. CONDITIONING: 10 H.Power Snatch @ 30% Max Snatch 8 bar over burpees 4 Box Jumps 30/24 Rest 1min 5 rounds This should be UB and treated as a sprint. COOL DOWN: 3×25 UB banded situps […]