Blog Archives

CF: October 16th 2019

Written on October 16, 2019 at 00:00, by

Warm Up “Foam roll before class 3 rounds 12 Cal row 12 KB good mornings (start light) 30s Hollow hold/rock “ Skills “Kipping Pull ups/CTB/BMU EMOM 9 minutes Complete YOUR SCALE every minute YOUR SCALE: 1. 10s Hang + x3 Kipping knee raises + 4 Alternating TTB 2. x4 Kipping knees to chest + x3 […]

CF: October 15th 2019

Written on October 15, 2019 at 00:00, by

Warm Up “Foam roll before class! 40 – 30 – 20 – 10 1 Lap run into: Air squats Sit ups Double mountain climbers “ Strength “Kneeling Single arm DB press 3×5 @ last weeks heaviest weight 3010 R60 after both arms “ PARALLEL BAR DIPS “Parallel Bar dips 5×5 @ 3010 use a band […]

CF: October 14th 2019

Written on October 14, 2019 at 16:47, by

Warm Up “Foam roll before class 3 rounds: 3x: Inchworm – push up – cobra – lunge – squat x5 Cycle of Power clean + push jerk” Skills “Back squat – Bar positioning on the back – Feet stance – Initaite movement with the hips – Chest high – Grip the floor and drive the […]

SS: October 13th 2019

Written on October 13, 2019 at 00:00, by

Metcon SS.19.10.13 “5 rounds: 30 ON 30 OFF Airbike Calorie Deadball Squats Burpee box jump over Sled drag MB slam Sit up ball pass “

CF: October 12th 2019

Written on October 12, 2019 at 09:25, by

Warm Up “Stretch 3 rounds 10 Walking lunges 5 Inchworm to cobra to push up 1 length bear crawl “ Conditioning Aint no I in TEAM! Metcon CF.19.10.12 “5 ROUNDS in PARTNERS 22 Cal Bike 22 Deadlifts 80/50 22 Burpees 100 Double unders 22 DB STOH 22.5/15 22 Pull ups 22 Wallballs “

SS: October 12th 2019

Written on October 12, 2019 at 09:23, by

Metcon SS.19.10.12 “5 rounds: Slowest rounds is your score!! 50 Double unders 40 Air squats 30 Push ups 20 Jumping lunges 10 Devils press 20/10 Rest 2 minutes “

CF: October 11th 2019

Written on October 11, 2019 at 00:00, by

Warm Up “Foam roll before class 3 rounds 1 length bear crawl 20s HS hold 12 Air squats getting as low as possible “ Conditioning CF.19.10.11 “6 rounds: 45s Row for calories 45s HSPU (technique focus) 1 Lap run “ Skills Clean and Jerk skills – Power clean – Push jerk – Cycling Metcon CF.19,.10.11 […]

SS:October 10th 2019

Written on October 10, 2019 at 17:17, by

Metcon SS.19.10.10 “EMOM 30: 1. 25 Air squats 2. Airbike for maximum calories 3. 30s Plank 4. 25 Push ups 5. Rowing Max calories 6. 20 Russian Twists “

CF: October 10th 2019

Written on October 10, 2019 at 17:15, by

Warm Up “STRETCH/MOBILIZE BEFORE CLASS EMOM 9 minutes: 1. Rowing 2. 1 length cartwheels 3. 10 Lightweight DB push press “ Skills “Kipping HSPU 1. HS hold against wall – 20s 2. Slow descend to matts 5x5s descend 3. Active hold on the matts – when your head is on the matt hold your body […]

SS: October 9th 2019

Written on October 9, 2019 at 00:00, by

Metcon SS.19.10.09 “In partners: Complete for time 100 – 80 – 60 – 40 – 20 Double unders Wallballs 20/14 10 – 20 – 30 – 40 – 50 Calorie Row Burpee over rower