ūüĒ∑ 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.

 

Some of the 9am group working through “Grace” this past Friday.

 

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.