All Levels: A.) BS / FS Heavy Single Function: B.) For time: 20 cal row 25 Wallball (20/14) 20 Sit-ups 25 Double KB DL 20 Burpee Box step Overs (24/20) 25 Double KB DL 20 Sit-ups 25 Wallball (20/14) 20 cal row Perform/RX (Compete): B.) For time: 20 cal row(30) 25 Wallball (20/14) (30) 20...Read More
Function: A) Double KB OHS 7×2 B.) 10 min AMRAP 1 KB Snatch + 1 OHS Run to grass and back 2 KB Snatch + 2 OHS Run to grass and back 3 KB Snatch + 3 OHS and so on… *alternate arms each round Perform/RX: A.) OHS 7×2 * From Squat Rack B.) 10...Read More
1. Focus on breathing. Sounds simple, until you’re 2 rounds in and you’re WOD drunk. 2. Break up sets. A 21-15-9 workout is nice to break up sets in thirds. Truth be told, how you break up your sets in a metcon workout isn’t as important as breaking before you get to muscle failure. More breaks could end...Read More
Function: A.) 8 min. EMOM Snatch 3 (L/R) B.) 2 rounds w/partner 25 Dbl KB DL 25 cal row 25 Air Squats Perform/RX: A.) 8 min. EMOM 2x Snatch B.) 2 rounds w/partner 25 DL (135/95) 25 cal row 25 OHS (45/35) 1 partner does whole round, then switch, perform 2 rounds each Compete: A.)...Read More
All Levels: A.) Back Squat w/ Pause 5x3reps *Pause on all reps for 3 seconds’ *In between Sets 3 strict Chin Ups Function: B.) 3 rounds 20 ring rows 20 dips 20 air squats Perform/RX: B.) 3 rounds 20 pull ups 20 dips 20 pistols Compete: B.) 3 rounds 30 C2B 30 dips 30 pistols Results to...Read More
Function A). Dbl KB OHS – 6 x 3 B). 5 Rounds 10 single arm KB OHS (5L/5R) 10 Dips 2 Lap Run Perform A). OHS – 6 x 3 (from squat rack) B). 5 Rounds 10 OHS (135/95) 10 Dips or 1-3 MU 400 m Run Compete A). OHS – 6 x...Read More
David & Sarah Shaw are all in. And they’re all in, together. Teamwork has taken human form and they’re paving the way for other couples to crush goals, live healthier, and enjoy each other, just as they have. How long have you been claiming each other? S: We just celebrated our 17-year wedding anniversary a...Read More
No Classes tomorrow! MN open at CFP Saturday and Sunday! Info: MN Open Olympic Lifting Function: A.) Double KB OHS 4×3 B.) For time: 21 1-arm KB OHS 21 Box overs (24″/20″) 21 pull-ups For time: 21 cal row 21 KB Snatch 21 Burpees Perform/RX: A.) OHS 4×3 * From Squat Rack B.) For time: 21...Read More
Function: A.) DB- KB Front Squat w/ Pause 4×3 *Pause on all 3 reps for 2 sec. *Inbetween Sets 3 strict Chin Ups B.) 15 min AMRAP 5 ring rows 5 Push-ups 10 Air Squats Every 2 rounds perform 15 KB Swings Perform/RX: A.) Front Squat w/ Pause 4×3 *Pause on all 3 reps for...Read More
Function: A.) DB Floor Press 4×10 Finish…… 1x ME push ups B.) 4 rounds 10 HR Push-ups 15 ring rows 20 Sit-ups 25 Air Squats RX/Perform: A.) Floor Press 4×10 Finish…… 1x ME push ups B.) 4 rounds 10 HSPU 15 ring rows 20 Sit-ups 25 Air Squats Compete: A.) Floor Press / Incline Bench...Read More
