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July 1st 2019

Strength and Conditioning Warm up: 10 minutes Hip Mobility Ankle Mobility then 2 rounds 15 R. KBS 15 Goblet Squat Cul da sac run Strength: Front Squat (1 rep test day!) 5 reps at 75% 3 reps at 85% 1 rep at 100% (try for a new max) Metcon: Every 6 min x 3 Rounds 400m...

June 30th 2019

Strength and Conditioning Strength: Snatch Balance Work up to a heavy 2-3 rep Snatch Balance. *This is going to help you get comfortable getting under the bar. Strength: 4 Rounds 30sec. of Max Deadlifts at 225/155 immediately into; 1min. of Double Under or SIngle...

July 1 – 7, 2019

Thursday, July 4 9 AM Only (Combined BC/CF Class) Open to Friends and Fam! Friday, July 5 10 AM and 6 PM only (no 6 AM) Saturday, July 6 Regular schedule MONDAY A) Prep – 10 min 5 Single Arm KB OHS 5 Quadruped Thoracic Rotations/side, slow 10 Cossack Squats B) Paused...

June 29th 2019

Strength and Conditioning 35min. to finish… 3 Rounds 30 Toes to Bar 30 Burpees 30 Power Clean 115/73 100/70 Cal Assault Bike 2 Rounds 30 Toes to Bar 30 Burpees 30 Power Clean 135/93 1 mile run relay (8 laps total) 1 Round 30 Toes to Bar 30 Burpees 30 Power Clean...

June 28th 2019

Strength and Conditioning Warm up: 10 min Cul Da Sac run Hip Opening Series 20 Lateral Band Walk (each) 10 Alternating Cossack (each) 20 Air Squat 15 Burpee (0-15 min) Back Squat Build up to a 2RM (18-25 min) Metcon: AMRAP 7 10 Back Squats at BW (.70 for ladies) 12...