WOD

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14
Jan

Sunday – January 15th

Nitsa’s final meters in a painful 1k!

10am – WOD
11am – WOD

Strength:
Part 1
5×3 Front Squat, on a 2 Minute Clock. Start at 65% of 1RM and ascend to 80% by the end of 5 sets.

Front Squat Demo

Part 2
5×3 Clean Grip Deadlift, on a 2 Minute Clock. Start at 90% of 1RM Clean and ascend to 110% by the end of 5 sets.

Deadlift Demo

WOD:
Open Workout 13.4
7 Minute AMRAP:
3 clean and jerks 135/95
3 toes to bar
6 clean and jerks 135/95
6 toes to bar
9 Clean and jerks
9 toes to bar

*Continue adding 3 reps to each movement each round until 7 minutes is reached. In this workout “clean” identifies a category of movement. Power cleans are advised.

13
Jan

Saturday – January 14th

Neil and Ken carrying some kettlebells.

9am – WOD
10am – Open Gym/CLE Barbell Club
11am – Guest WOD

Partner WOD:
30 minute AMRAP:
80′ bear crawl
20 kettlebell swing #53/35
15 pushup and high five
80′ overhead walking lunge #20/14
*One works while one rests. Split work as desired.

12
Jan

Friday – January 13th

John coming back after a long hiatus to enjoy a healthy dosage of sumo deadlift high pulls!

WOD:
10 minute AMRAP:
10 kettlebell deadlift #70/53 pair
100′ farmers carry #70/53 pair
50 double under

– Rest 3 minutes, then repeat as a 5 minute AMRAP

Post WOD at 25 minutes on the clock:
1k row for time

Thursday Thoughts

One of the important pieces to a high intensity exercise program is having a proper cooldown. Proper cooldowns can do a lot to help alleviate muscle soreness and potential injuries in future training sessions.

Below is a link to a short article on why and how to properly cool down.

Cooling down.

11
Jan

Thursday – January 12th

Drake and the Saturday gang enjoying 6 birthday burpees! Happy Birthday Drake!

WOD:
5 rounds for time: *40 minute cap
20 pistol
10 strict handstand pushup
20 GHD situp
10 bar muscle up (scale = 20 pullup)

10
Jan

Wednesday – January 11th

Kettlebells swinging on the “Filthy 50″!

Strength:
7 superset rounds on a 2 minute clock:
3 strict press (start at 70% and ascend)
2 rope climbs

WOD:
For time: *15 minute cap
21-18-15-12-9-6-3
Sumo deadlift high pull #75/55
Box over 24/18” (the long way)
Ring dip

10
Jan

Over The Top

Another week of extra programing is up.
Please remember that any work done outside of the class setting cannot be done in a way that interferes with ongoing classes. Please ask the coaches before setting up during class hours.

9
Jan

Maintenance Monday

Welcome to Maintenance Monday!
This is a weekly video segment addressing mobility and movement.
This weeks video is geared towards ankle range and its role in squats and pistols.