Reminder that we are open for a half day today: 5am, 6am, 9:30am and 12pm. We will be closed on New Year’s Day and reopen for a normal schedule on Saturday. See you in 2016! Warm-up: 200m run then 3rds of: 30sec Bamboo Bar OH Hold 10 Hollow Rock 10 Arch Strength: Press 5-4-3-3-2 WOD:...Read More
T.U.P 15-12-9-6-3 Power cleans (135/95) Pull-ups Front squats (135/95) Pull-ups Finish: 3 sets 20-25 Banded Hamstring Curls 30sec Box Shoulder Stretch U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old,...Read More
Warm-up: 200m run then 3rds of: 10 Bird Dog 10 OH Plate Step-up 10 Hollow Rock Strength: 1a) Back Rack BB Lunges 3 x 10 (total) heavy 1b) Weighted Chin-up 3 x 6 WOD: 400m run Then 21-15-9 Deadlift (225/155) T2B Then 400m runRead More
Reminder we are only open for a half day today. 5am, 6am, 9:30am, 12pm Only. Have a wonderful holiday and we will see you on Saturday! 2 options today: If you are beat up from the 12 Days, skip the strength portion and spend 20min on mobility/stretching/rolling out. If you did not come in yesterday...Read More
12 Days of CFWP 1 Snatch (115/75) 2 Front Squat 3 Push Press 4 Box Jump (24/20) *Step down only 5 Power Clean 6 Pull-up 7 Wall Ball (20/14) 8 Burpee to Plate (25/15) 9 Deadlift 10 OH Plate Lunges (25/15) 11 KBS (53/35) 12 Ground to Overhead Like the song…. 1 2-1 3-2-1 4-3-2-1...Read More
Warm-up: 200m run then 2rds of: 10 Bird Dog 10 Glute Bridge 10 OHS Strength: Take 15-20min to establish a 5-RM Back Squat WOD: 20 Front Rack Lunges Then, 3rds of: 10 Hang Power Snatch 20 T2B 30 DU Then, 20 Front Rack Lunges (Rx115/75 Rx+ 135/95)Read More
