The strength component for this week features sets of 8 reps with lighter loads. Let’s focus on working on our technique so that we can achieve great numbers when we test our 1 rep maxes on the deadlift, back squat and the strict press next week. We have two benchmark WODs “DT” and “Kelly” with a modification of rowing instead of running for “Kelly.” We have core finishers to further develop a strong midline for injury prevention and strength in our big lifts.
Read More »This week features a lot of skill work including, overhead squats, cleans, handstand push ups, and kipping pull ups/toes to bar. Were still working with our 5 rep range for our strength movements, so record the weights used for future reference. Were working on something a little different on Thursday in which your math, and strategy will be tested. This week we have one benchmark WOD on Saturday the “Filthy Fifty” so be prepared to sweat.
Read More »This week we go back to our sets of 5 reps, in regards to our strength movements. We’re also introducing the kipping pull up/kipping toes to bar technique, and also working on our handstand push ups to further develop our gymnastics skills. We have two benchmark WOD’s in “Lynne” and “Jackie” as well as some core finishers to keep our bodies strong and healthy.
Read More »The holiday season is fast approaching so let’s finish the year strong. This week features some max reps on strength movements, as well as a two benchmark WOD day on Saturday. We have some longer workouts this week to further build our fitness.
Read More »The strength portion is more of the same this week, working with couplets to maximize strength gains. We also have one benchmark WOD “Grace” to further develop our olympic lifting technique when it comes to our cleans. This week features a lot of core work to keep our bodies strong, happy and healthy.
Read More »We are continuing with the couplets for our strength portion of the workouts, and maintaining some skills in regards to pull ups, handstand push ups and double unders. We have one partner workout at the end of the week and also doing a classic benchmark chipper the “Filthy Fifty.”
Read More »Let’s burn it up at the gym after Thanksgiving weekend! We have two benchmark WOD’s “Lynne” and “Karen” this week, as well as polishing up our clean technique. Strength sessions this week will include a couplet of movements focusing on our percentages for 5 reps. .
Read More »We have a common theme this week for the strength portion with regards to percentages. Let’s make sure to record these numbers down for future reference. This week we have one Hero workout: “JT”, and a partner workout. We have a lot of variety in week 41, so we hope to see you all in class!
Read More »The weather is cooling off in week 40 but the WODs are heating up. This week we have one Benchmark workout: “ANNIE”. No Partner Workouts this week but we will be working on some technique.
Read More »Welcome to week 39. Hopefully you enjoyed some of the WODs from last week. This week we have a a few more Benchmark workouts: “HELTON” and “DIANE”. We also have a fun Partner workout on Saturday.
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