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...

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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...

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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...

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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...

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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...

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The Brier Creek 300, 2015

Tuesday, July 21, 2015 “The Brier Creek 300” 5 Rounds for time: 20 Wall Balls (20,14)(14,10)(10,6) 20 Kettlebell Swings (53,35)(44,26)(26,18) 20 Burpees Today we have one of our very own benchmarks to take on.  The Brier Creek 300 is...

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Week 2

Monday, July 20, 2015 Front Squat: Build up to a 1 rep max Then, “Grace” 30 Clean and Jerks for time (135,95)(115,75)(85,55)(55,35) This will be our second week of maxes and benchmarks.  Last week we filled up the PR board and I am...

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