A. 3 Sets: 8-10 Supine Ring Rows (Get Paralell! Make these a challenge) Rest 60 seconds 5-15 Handstand Push-Ups (Kipping, Strict, Deficit – Focus on the weakness) Rest 90 seconds B. 3 Rounds 8- Front Squats (135/95) (adv:155/105) 10- Box Jumps (24”/20”)(adv: 30”/24”) 250 M Row C. 4 Rounds 20- Ice Creams 20- Wall ball…
Category Archives: Front Squat
“Your workout is my warm-up!”
Half way through the week! Get in here for some strength! If you haven’t signed up for the CrossFit Open…DO IT! It’s $20 and I promise you will have a great time! We’ll be doing the workouts in class during that time so you might as well! We have 23 people on our team and…
Half way point!
Half way through the week people and that is always a good thing! We are seeing tons of great results and plently of new people in the gym so let’s keep up the good work:-) How is the Paleo Challenge going? Are you getting any good recipes from www.cascadecookbook.com? Stick with the healthy eating, the…
CODY/BEAR COMPLEX!
DON’T MISS THIS ONE! Bear Complex (5 rounds of 7 sets) Power Clean Front Squat Push Press/Jerk Back Squat Push Press/ Jerk from back This is one set: 1. Power Clean 1. Front Squat 1. Push-Press 1. Back Squat 1. Push-Press Do that seven times for one round. Do 5 rounds total working up to your…
Gameday!!
Strength Class 12:00 Snatch Take 10 minutes to build to a heavy snatch Every minute on the minute for 10 minutes perform 2 Snatches at 75-80% of what you worked to. Then… 10×10 (with a patner if available) Front squats (95/65) 100 squats each person Open Gym 1:00
It’s Cold!!!
ARE THOSE 100# PLATES? I WOULD THINK SO BY THE LOOK ON THE FACE. WORKOUT OF THE DAY 5 minutes- Ab Mats /Adv. V-Ups rest 1 min 4 minutes- Front Squats (95#/65#)/ Adv. (115#/80#) rest 1 min 3 minutes- Supine Ring Rows/ Adv. Feet on box as high as rings rest 1 min 2…
Time to get a BOOTY!!!!
Happy Friday!!!!! Its gonna be a leg burner today! Reminder that tomorrow is our rowing clinic at the gym from 10am-2pm and it only costs $10. You need to go to the Facebook page and pay for your ticket as well, we sent out an email with the link. ALSO!!!! Tomorrow is our HOLIDAY PARTY!!!…
Turkey Hangover
I hope everyone enjoyed their Thanksgiving yesterday. Looks like we had a pretty good turnout. Let’s let that roll into today. REMINDER: 9:00am/10:00am/11:00am classes on today. No PM classes either. Fight gone bad style today 3 rounds 1 min- Hang Cleans (95#/65#) 1 min- AB Mat Sit Ups 1 min- Front Squat (95#/65#) 1 min- Ring…
