Strength Cleans 15 – 20 minutes of work with 3 reps at a time. Continue to work to perfect the fast elbows and transition under the bar. Watch the video below for some tips from Coach B. Coach B on Cleans Met Con 3 Rounds: 500 M Row 50 sit-ups 800 M Run 25 minute...Read More
Strength Overhead Press Visit your set from 7/15. If you were able to complete all of your reps in each set, increase at least 2.5-5#. Complete 10, 10 8-10 reps. Met Con 20-15-10-5-4-3-2-1 Shoulder 2 Overhead (135/95) Burpees over barRead More
Strength Deadlift Check numbers from 7/25. Complete 3 sets: 10, 10, 8-10 Met con AMRAP – 14 minutes 5 Ring Dips 5 KB Snatches – R 5 KB Snatches – L 50 DUsRead More
Strength Front Squats Check your numbers and notes from 7/14, if you completed 10, 10 and 8-10 reps of your sets, add 5-10# to each set and continue the 10 – 10 -8-10 rep cycle Met Con 5 Rounds: 1 Deadlift, 2 Power Cleans, 3 Front Squats, 3 Thrusters Run 200 MRead More
Strength Bench Press Check your numbers from 7/18. Add 5-10# if you were successful with previous sets. Work to unbroken sets of 10, 10, 8-10 reps. Met Con AMRAP – 18 min 5 Pull-ups, 5 push-ups, 5 Pull-ups, 8 push-ups 5 Pull-ups, 11 push-ups, 5 Pull-ups, 14 push-ups (Add 3 push-ups each round) Cash Out:...Read More
REMINDER: No 7 AM, 9 AM or Noon class Friday Happy Birthday Coach Nick – Come do Nick’s B-day WOD!! Strength: Deadlift Check numbers from 7/14. Complete 3 sets: 10, 10, 8-10 Met Con: 4 rounds: 5 MUs, 10 Thrusters (135/95) 15 Burpees, 20 GHD sit upsRead More
Thursday, July 24, there will be no 9 a.m. or noon classes. Friday, July 25, there will be no 9 a.m., CFK, or noon classes. Strength: Push Press Visit your numbers from June 23. If you were able to complete all of your reps in each set, add 5-10# to each set. Complete 3 sets: 10, 10, 8-10...Read More
July 23-25, please note the following changes: Wednesday, July 23, there will be no 9 a.m., CFK, noon, or evening classes. Thursday, July 24, there will be no 9 a.m. or noon classes. Friday, July 25, there will be no 9 a.m., CFK, or noon classes. Strength BB Rows Strict weighted Pull-ups Met Con AMRAP...Read More
July 23-25, please note the following changes: Wednesday, July 23, there will be no 9 a.m., CFK, noon, or evening classes. Thursday, July 24, there will be no 9 a.m. or noon classes. Friday, July 25, there will be no 9 a.m., CFK, or noon classes. Strength Back Squat Check your numbers from 7/7, if...Read More
