🔷 We’re placing a tank order this week!  Ladies racerback tanks (Cancun color) will be $20 for Pre-Orders only.  This run is with our basic logo in white.  Check the Facebook group for a pic.  Comment there or text/email for order.
Programming
-Monday-
10RM Back Squat! Â Yes, the time has come after all of those big sets to shoot for a new max. Â Workout is an EMOM so you can push or chill as needed so push the squats. Â Working Dumbbell Front Rack Reverse Lunges, Russian KB Swings, and Burpees for a strength building and conditioning workout but not super high intensity.
-Tuesday-
“Fight Gone Bad” is an old school CrossFit workout very similar to the API test we do with Level Method. Â This is a challenging workout but since it’s on a minute clock you can go as hard or as easy as you feel. Â Movements are Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, and Cal Rowing. Â Higher intensity and volume with light loads today.
-Wednesday-
Working on the Power Clean with heavy doubles for strength time. Â Workout will get grippy with Hang Power Cleans and Toes-to-Bar. Â Light loading and lower volume so push the pace as able today as well as the loading on strength time.
-Thursday-
Bench Day working triples for strength. Â Workout has intervals of :45 ON / :15 OFF moving around with Cal Rows, Double Unders, and Push Ups. Â Go as hard or easy as needed to break up the week.
-Friday-
Snatch complex working the Power Snatch + 2 Hang Power Snatch. Â Take time to practice this movement or if more advanced build to a heavy complex. Â Workout will have an opportunity to move around a heavy Dumbbell for the DB Snatch along with 100m Runs.
-Saturday-
Partner WOD alternating full rounds of 200m Runs, Pull Ups, and Air Squats. Â Fairly quick rounds so you can practice movements and push the pace as able.