Cycle 2 – Week 4 – Session 4 Intensity – 85% A.) Sots Press – 3×5 Power Jerks – 5×2 Barwork – 30 reps   B.) Clean – Pos 2 pause + full clean Strict PRess – (front rack) 3×7 GM’s – 3×7   C.) Planks 4 min. Mobility – 10 min Extra – shoulders...Read More

Cycle 2 – week 4 – Session 3 Intensity – 85% A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork – 30 reps   B.) Snatch – POS 2 Pause + full Snatch FS – 4×3 w/pause on 1st rep RDL’s – 4×7   C.) Hollow Rocks – 60 Mobility – 10 min. Extra...Read More

Cycle 2 – Week 4 – Session 2 Intensity – 85% A.) Sots Press – 3×5 Muscle Clean + Power Jerk – 6×1 Barwork – 30 reps   B.) CandJ – 7×1 @ 80% Back Squats – 4×5 @ 85% GM – 4×7   C.) Planks 4 min. Mobility – 10 min. Extra Hamstrings Link...Read More

  Cycle 2 – Week 4 – Session 1 Intensity – 85% Notes: Focus, hit your reps. Towards the end of the week should be an appropriate time to take things up a bit. Sots Press – 3×5 Muscle Snatch + Drop Snatch – 6×1 Barwork – 30 reps   B.) Snatch – 7×1 Behind...Read More

Cycle 2 – Week 3 – Session 6 Intensity – 75% Notes: End of recovery week A.) Sots Press – 3×5 Squat Jerk – 5×2 Barwork – 30 reps   B.) C and J – 75% +5 lbs   Snatch Pulls – 4×2   BS – heavy 3 rep w/ pause on 1st rep. Goal...Read More

Cycle 2 – Week 3 – Session 5 Intensity – 75% A.) Sots Press – 3×5 Low Snatch Balance – 5×2 Barwork – 30 reps  B.) Snatch – 75% +5 lbs Clean Pulls – 4×2(1 rep clean weight) C.) Broad Jumps – 10 Hollow Rocks – 2 min. Mobility – 10 min.Read More

Cycle 2 – Session 4 – Week 3 Intensity – 75% Notes: Recovery week, RECOVER. A.) Sots Press – 3×5 Split Jerks – 5×2 Barwork – 30 reps   B.) Clean – Pos 1 pause + full lift Strict Press – (front rack) 3×7 GM’s – 3×7   C.) Planks 4min. Mobility – 10 min....Read More

Cycle 2 – Week 3 – Session 3 Intensity – 75% Notes: Move your feet! A.) Sots Press – 3×5 Snatch Balance – 5×2 Barwork – 30 reps   B.) Snatch – Pos 1 Pause + Snatch   FS – 3×3 – w/ pause on 1st rep   RDL’s – 3×7   C.) Hollow Rocks...Read More

Cycle 2 – Week 3 – Session 1 Intensity – 75% Notes: Recovery week A.) Sots Press – 3×5 Muscle Snatch + Drop Snatch – 5×1 Barwork – 30 reps   B.) Snatch – 6×1   Behind neck strict press – 3×7   Snatch RDL’s – 3×7   C.) Hollow Rocks – 50 Mobility –...Read More

Community – “a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals.” Google Search results for the definition of “community”.   If you are apart of a Crossfit Gym you are apart of a community. As a member you come in with certain goals and wants that we as...Read More