🔷 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! Yes, the time has come after all of those big sets to shoot for a new max. Workout is an EMOM so you can push or chill as needed so push the squats. 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. This is a challenging workout but since it’s on a minute clock you can go as hard or as easy as you feel. Movements are Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, and Cal Rowing. Higher intensity and volume with light loads today.
-Wednesday-
Working on the Power Clean with heavy doubles for strength time. Workout will get grippy with Hang Power Cleans and Toes-to-Bar. 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. Workout has intervals of :45 ON / :15 OFF moving around with Cal Rows, Double Unders, and Push Ups. Go as hard or easy as needed to break up the week.
-Friday-
Snatch complex working the Power Snatch + 2 Hang Power Snatch. Take time to practice this movement or if more advanced build to a heavy complex. 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. Fairly quick rounds so you can practice movements and push the pace as able.