1) 3 rounds not for time:
30 sec ring L sit
5 strict hand stand push ups + max kipping
8 - 12 ring rows (feet should be elevated to be even with hands)
2) Jerk Balance
2 x 2 @ 60%
4 x 2 @ 65 - 70%
3) Snatch Pulls
4 sets x 3 reps Read more »
1) Overhead Squat
3 x 5 reps (same weight on all sets)
1 x max reps at 80% 5 rep weight
2) "25 Lighters"
3 rounds for time (12 min time cap)
25 kettlebell swings (24/16kg)
25 burpees
25 double unders
Read more »
Come out for the free intro class at 9am. Get some power and strength work in at 10am. And/Or join us for a lake swim and trail run at East Kincaid Boat Ramp. 600m swim followed by a 4 mile trail run. Meet at 6:30am at Kincaid or 6:10am at CFA to carpool.
10am Class Read more »
Building some explosive strength today then end with a quick, intense, brutal metcon!
Plan to come to the 10am class on Saturday to continue getting more powerful and stronger...especially if you are doing Battle of the Fittest.
1) Clean & Jerk
5 x 2 reps
2) Back Squat
Set 1: 5 reps
Set 2: 3 reps
Set Read more »
5:00am endurance class at the ASH track, 5:30pm mobility class.
Need some help on the snatch? Want to get more explosive? Show up today!
1) Snatch (full)
7 x 2 reps
2) Snatch balance
3 x 3 reps Read more »
1) 3 rounds not for time:
5 unbroken muscle ups
40 sec L sit
10' hand stand walk
2) Dynamic Effort Back Squats:
Complete 2 reps at 60% every min for 10 min. Goal is to come up as fast as possible and get faster as the sets increase.
3) 3 rounds not for time:
200m sled pull Read more »
Yoga for Athletes has permanently been moved to 6pm on Wednesdays. We hope this will better fit your schedule and allow more of you to attend both yoga and the mobility class. The mobility class is every Thursday at 5:30pm.
We are going to be working on some movements in August which you may not Read more »
Click here to read more about what the August programming has in store.
1) Clean (full)
5 sets x 2 reps (weight can be increased with each set but not required)
2) Snatch Pulls
3 x 3 reps
3) 4 rounds:
run 400m
rest 90 seconds
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run - Same Read more »
