More Action

Wednesday, July 29, 2015 Back squat: 65%x5 reps, 70%x 5 reps x 3 sets. Rest 5 minutes Front Squat: 65%x5 reps x 4 sets. Then, “SQT”: 3 rounds for time: 10 ground to overhead (95/65)(75,45)(55,35)(35,15) 200m sprint Core/Accessory: 3 rounds:(nft)...

Read more

Get After It!

Tuesday, July 28, 2015 5 Rounds- Every 2 minutes complete: 1 Muscle Snatch + 2 Snatch Balances Then, 10 Rounds- Every 2 minutes complete: 3 snatches (work up to a max triple for the day) Then, 4 Rounds for time: 15...

Read more

New Day

Monday,  July 27, 2015 Back squat: (rest 2 minutes between sets) 60%x5, 70%x3, 80%x 2, 90%x 2, 95%x 1. *Rest 5 minutes, then: Front squat:  (rest 2 minutes between sets) 65%x5, 75%x5, 80%x 4, 85%x 4. Then, 3 Minute AMRAP: 50 Pushups Max meter row...

Read more

Mission Impossible

Saturday, July 25, 2015 “Mission Impossible” (not really) For Time: 2 Mile obstacle course- TBA at the briefing. The CrossFit Games have inspired us to put on our own O-run.  The course will involve running, rowing, moving odd...

Read more

PR City CFBC

Friday, July 24, 2015 Power Clean: Build up to a 1 rep max Then, “Jackie” For Time: 1000 Meter Row 50 Thrusters(45,35)(35,15) 30 Pullups(banded)(ring row) Today will be our last 1 rep max day for a while.  The last two weeks have been...

Read more

Mobility, Pistols and Skills

Thursday, July 23, 2015 Mobility Pistol Progressions Pick a Skill We are going to slow it down a bit, help our bodies recover from the week and prepare for the rest of the week.  The first 15-20 minutes of class we will be doing some mobility...

Read more

Bench Max and 4x

Wednesday, July 22, 2015 Bench Press: Build up to a 1 rep max Then, For Time: 4 Rounds: 400 Meter Run Rest 2 Minutes Today is our bench press max day.  Make sure that you are checking your old 1 rep to get a game plan on how to build to a new...

Read more