Start off with an alternating EMOM today. We’ll be working on strict pull-ups – do as many as you can with perfect form in about :40, then transition. The focus today should be on not breaking the hollow position during the pull. This movement is as much core as it is upper body. Start your...Read More
The bear complex must be done for 7 complete reps without putting the bar down. You can rest overhead, at the hip or in the front or back rack, but not on the ground. Take 20 minutes and find the heaviset you can complete for a set of 7. Conditioning is a test. With a...Read More
Take the first 15 minutes of class to get in some close grip bench work. Your hands should be narrower than usual, think about being a fist distance away from your chest at the bottom of the rep. Conditioning starts with a buy in of 750 on the rower, once that’s done you have 4...Read More
For the complex today, focus on technique and speed under the bar. You’ll need to maintain positioning and a tight core to finish the complex with the OHS. Build up to the heaviest you can with good form in 20 minutes Convert your bar and be ready for light / moderate deadlifts in the met-con,...Read More
We’re working some stamina training into our squats today, with 6 sets of 6 across. You’ll be hitting a set every other minute so use about 50-60% of a true 1RM. If you’re sharing a rack, simply lift on opposing minutes with your partner. Conditioning work today is long body weight burner, count full rounds...Read More
Let’s start off with some skill work in an alternating EMOM format. Don’t worry about recording numbers today for this stuff, just work to get better. Do what you can handle in about :45 to 50 seconds, and be ready to transition quickly. “GI Jane” is technically a CF benchmark WOD, although not an original...Read More
Let’s start with some heavy work on the thruster today. We’ll be taking these from the rack, so let’s get into a perfect setup and be sure not rebend. The metcon has some light weight, so hang on and move fast. Games style box jumps today, make sure to extend hips and knees. Strength Take...Read More
Let’s ring in the New Year with a partner chipper. Find a solid pace and keep moving. Each minute stop what you’re doing and hit a quick set of 3 sit-ups. On the main movements only one athlete may work at a time. For Time In teams of 2 75 Wall Balls 50 Pull-ups 75...Read More
Start out today by hitting a moderate 3 rep front squat. Don’t record this number, the idea is just to prep for moderate thrusters later in the workout.The Met-con is a couplet with ascending weight thrusters. Athletes are responsible for changing their own weights. If you’re scaling the weight, you should still give yourself 4...Read More
Please join us on January 4th at either the noon class or any evening session for an opportunity to meet Tim Desmarais from the Stronger Faster Healthier supplement team. He’ll be bringing in samples from the SFH line (including fish oil!), so that we can taste the products and pick Tim’s brain about how to...Read More
