Thanks to everyone who came to the Nutrition Seminar yesterday! If you missed it, email Coach Lindsay ([email protected]) to get caught up on what you missed! WOD Skill/Strength: Take 20 minutes to make up a missed strength/skill segment from the past week. Metcon: Teams of 2 AMRAP 2: Squat Cleans (135/95) AMRAP 2: Push Jerks...Read More
Nutrition Seminar and Challenge kick off this Saturday at noon! Just show up to hear Dr. Peters and Coach Lindsay! WOD Strength: Push Jerk 5-5-5-3-3-3 As heavy as possible up to 3RM for the day Metcon: AMRAP in 12 minutes 4 Handstand Pushups 6 BurpeesRead More
Nutrition Seminar and Challenge kick off this Saturday at noon! Just show up to hear Dr. Peters and Coach Lindsay! WOD Skill: EMOM for 8 minutes: Hang Power Clean from 1st position Full Clean from 1st position Use 50% 1RM and increase load each round as heavy as possible without missing reps Metcon: 3 rounds...Read More
It’s time for the 2015 Reebok Strength & Conditioning Open! Learn more and sign up for Team CFD here WOD Strength: Hang Power Snatch 3-3-3-1-1-1 As heavy as possible Metcon: For Time: 25 situps 10 Pull-ups 20 Sit-ups 10 Pull-ups 15 Sit-ups 10 Pull-ups 10 Sit-ups 10 Pull-ups 5 Sit-ups 10 Pull-ups Time cap of...Read More
Our new Olympic Weightlifting Class begins TOMORROW NIGHT! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 rounds: 25 Front Squat (135/95) 25 Toes to Bar Time cap of 15 minutesRead More
Our new Olympic Weightlifting Class begins WEDNESDAY NIGHT! WOD Skill: EMOM for 8 minutes: 2 Snatch Balance Use 30% Snatch 1RM but add load each round if you are capable Metcon: For Time: 30 Press (95/65) 20 Deadhang Pullups 30 Press (95/65) On the Minute – 20 Double-Unders Time cap of 20 minutesRead More
Our new Olympic Weightlifting Class begins next week! WOD Skill/Strength: Take 20 minutes to make up a missed skill or strength segment from the past week. Metcon: “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400m Pull-up Max SetRead More
Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Strength: Complete 5 Rounds (not timed) 1 Hang Power Snatch 2 Hang Snatch 1 Power Snatch 2 Snatch Start with 50% 1RM and work...Read More
Our latest 8 week programming cycle started this week. Here is a link to the template, which includes Benchmark WODs on Saturdays, Open WODs on Fridays, and Team/Partner WODs on Sundays. WOD Skill: EMOM for 8 minutes (each arm): 3 1-hand Russian Swings 2 KB High Pulls 1 KB Snatch Use a load you can...Read More
Our new Olympic Weightlifting Class starts next Wednesday night! WOD Strength: Power Clean 3-3-3-1-1-1 As heavy as possible Metcon: 3 Rounds: Run 400m 12 Burpees 21 Box Jumps (24/20)Read More
