1) 2 - 3 rounds not for time (all weight should be at or below 60% which means light to medium)
10 - 15 KB swings
10 - 15 Pull ups
10 - 15 supermans
10 - 15 sit ups
10 - 15 press
2) Row 2,000m at 90% effort. Read more »
Saturday Schedule - 10am at the gym, no 9am intro this weekend, Open Gym as normal.
1) Back Squat
3 x 3 reps
2) 7 rounds for time:
10 goblet squats with kettllbell (24/16kg)
10 one arm press with kettlbell (24/16kg)
Endurance WOD:
OFF Read more »
5am endurance class at ASH, here is your workout...have fun!!
Trayce is out this week so no yoga tonight.
1) 3 rounds not for time:
3 muscle ups or max strict pull ups
3 Turkish get ups each arm (heavy)
30 double unders
2) 5 min AMRAP
5 toes to bar
Run 100m
Complete as many rounds as possible in 10 minutes of:
8 x clean & jerks (135/95lbs)
8 x bar facing burpees
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run- OFF
Tri - swim- 1200m Read more »
Lululemon is packing up the Baton Rouge show room and bringing it to CFA. Come out today, June 18, from 10am - 2pm to get their latest athletic clothes and apparel! Spread the word by telling your friends!
Get signed up this week for The Best Shape of My Life Challenge!
1) Deadlift
3 x 3 Read more »
1) 3 rounds not for time:
5 muscle ups
5 pistols each leg
30 sec L sit
2) Start a 10 min clock. On the minute complete a set of max rep strict pull ups (10 rounds). Count total reps. Go to failure each set - do not try to save yourself for later rounds.
3) 5 rounds Read more »