Olympic Weightlifting Class today at 11am! Snatch Balance, Snatch, Clean, and Back Squats on tap today! Need help with Handstands and Handstand Pushups? Check out our Handstand Session this Sunday at 9am! WOD Strength: Bench Press warmup with building sets of 5-3-2-2-1 reps up to the working weight 1-1-1 @ 95% 1RM Metcon: AMRAP in...Read More
WOD 5 Rounds – 25 KB Swings, 20 situps, 10 HR push ups Strength: Back Squat warmup with sets of 5-3-2-2-1 building up to your working weight 4-4-4-4 @ 80% 1RM Give plenty of rest time between work sets (as much as 5 minutes) Metcon: 5 Rounds 25 KB Swings (52/35) 20 situps 10 hand relase push...Read More
Need help with Handstands and Handstand Pushups? Check out our Handstand Session this Sunday at 9am! Registration is OPEN for the CFD Pullup Challenge on April 4th! Divisions for just about ALL skill levels! WOD Strength: Deadlift Warmup with building loads of 5-3-2-1 reps 6-6-6 reps at 75% 1RM If you’re feeling good, go...Read More
Pullup/Muscle Up Class returns THIS morning at 9am! WOD Strength: Take 20 minutes to make up a missed strength segment from the past week Metcon: 15-12-9 reps for time of: Thrusters (95/65) Pullups Rest 5 minutes 12-9-6 reps for time of: Thrusters (95/65) Pullups Rest 5 minutes 9-6-3 reps for time of: Thrusters (95/65) PullupsRead More
Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Bench Press Warmup with a sets of 5-3-2-1 building up to work sets load 3-3-3-3-3 @ 85% 1RM Metcon: For Time: 20 Burpees 10 Dumbbell Squats (pick...Read More
Check out our new Competition Class starting this Friday night at 7:30 with Coach Tripp AND our new Olympic Weightlifting Class starting this Saturday at 11:00am! WOD Strength: Power Snatch 8-10 single reps to warmup to work weight 1-1-1-1 @ 85% This weight should be doable (ie, no missing), but work. Metcon: “Goat WOD” 6...Read More
Check out our new Competion Class starting this Friday night at 7:30 with Coach Tripp! WOD Strength: Back Squat 6-6-6 reps @ 75% 1RM If you feel up to it, make the 3rd set a max rep set instead of a set of 6 Metcon: 4 rounds: 10 Sumo deadlift high-pulls (95/65) 10 push press...Read More
Muscle Up practice session this morning from 9-10am with Dave! If you have pullups and ring dips, but still no Muscle Up, this is the chance to make it happen! No pullups? Come anyway, and we’ll work on those too! WOD Strength: Take 20 minutes to make up a missed strength segment from the past...Read More
Don’t forget we have a special Pullup/Muscle Up Session this Sunday morning at 9am! If you’re still struggling to get pullups, COME! If you have pullups and dips, but no Muscle Up, COME! This class is for you and you will walk away with a plan to make these basic movements happen! WOD Strength: Push...Read More
Have you registered for The Open yet? Starts FRIDAY! WOD Strength: Bench Press 4-4-4-4 @80% 1RM Metcon: 3 rounds: 7 Front Squats (225/155) 14 Burpees 21 Pullups Time cap of 20 minutes Having trouble with Pullups? You should come to our Pullup/Muscle Up class this Sunday morning at 9am! Read More
