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 Y... Continue Reading
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 ... Continue Reading
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 f... Continue Reading
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 ... Continue Reading
Conditioning: Cindy – Test WOD from Paleo Challenge 5 pullups 10 pushups 15 squats AMRAP 20 min Reps must be legit! Use a ball for squats. * New Year New You winners will be determined and named this Saturday. Proud of all of you, hope you found... Continue Reading