Fitness A1.  Back Squats – 3 x 10 A2.  Pull-overs – 1 x 20 B.  AFAP 21 – 15 – 9 Jumping Pull-ups  Sit-ups 50 x Walking Lunges Performance A1.  Back Squats – 3 x 10 A2.  Pull-overs – 1 x 20 B.  AFAP   21 – 15 – 9 Pull-ups Sit-ups 50 x Walking Lunges Sport Level 2 A.  3 Sets NFT ME x UB HSPU (Regional Standard) 10 x T2B Level 1 A.  3 Sets NFT ME x UB weighted HSPU (Regional Standard) 10 x T2B  B.  AFAP  21 – 15 – 9  Pull-ups  Weighted Sit-ups @ 30lb/20lb  50 x Walking Lunges  -Post results under comments   Read more

Programming Note: For those of you following the new strength cycle please note the following:   Choose 3 max 4 WODs a week.  If you’re tired and feel overtrained, cut your WODs down to 2 times a week.   Have a minimum of 3 hours between your strength training and WOD  If you’re not confident with the positional lifts, focus on the full movement instead.   Skip all strength work in the daily programming and follow the “level 2” skill work in Sports programming.   Stay consistent with the program, do not bypass the core work or the accessory movements.   Eat more, sleep more, and take care of your body.   Members training for the 2014 CF Games season should be following the strength cycle and Sports Level 1 or 2 skill work.  The level 1 and 2 skill work will help athletes develop their competence in higher level...Read more

Fitness – Performance  A.  In teams of 4  400M Run – Everyone  150 x Thrusters @ 65lb/45lb  400M Run – Everyone  150 x Pull-ups  400M Run – Everyone  150 x Wallballs @ 20lb/14lb  400M Run – Everyone  150 x Kettlebell Swings 1.5 pood/1 pood  Reps maybe partition anyway between teammates.  Everyone must be present from each run before moving through each movement.   Sport  A.  Omar  10 x Thrusters @ 95lb/65lb  15 x Bar Facing Burpees  20 x Thrusters @ 95lb/65lb  25 x Bar Facing Burpees  30 x Thrusters  35 x Bar Facing Burpees  -Post results under comments  Read more

It’s on! New KB class schedule starting next week.  Check the schedule! 10:00 AM KB CLASS A. PULL UP LADDER (1-5) 10 2 – Hand Swings between rungs   B.  5RDS SINGLE KB CHAIN -Squat -Press -Squat -Snatch Switch hands Repeat for 5R/L Rest 60-90 Sec.      Read more

Warm up – If you get to class early please start warming up. When class starts please grab a barbell and start to warm up with position work. Snatch – work up to daily training max – 3 misses and you’re done. Clean and Jerk – Work up to daily training max- 3 misses and you’re done. BackSquats – Attempt to work up to a heavy set of 5 trying to beat what you squatted Tuesday. OR If you have squatted 3 or more times this week Dead Lifts Snatch Deadlift- 4×3 Clean Deadlift – 4×3 this is the end of cycle 2, it has been a heavy couple of weeks between crossfit and Olympic Weightlifting classes. Maintaining and hitting close to your current numbers is the goal this week. Any PR’s are to be celebrated profusely. EXTRA The olympic movements and squatting/ deadlifting should take of most of the...Read more