Workout of the Day (WOD)

Tuesday 7.2.19

Essentials A. 8 Sets (4 Sets) Pausing above the knee Power Snatch x 3 reps Empty Barbell On the 2 min Marks (4 Sets) Pausing above the knee Power Clean x 3 reps empty Barbell On the 2 min Marks B. 6 Min AMRAP Run x 150 meters Single Arm Dumbbell Step Back Lunge Right

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Monday 7.1.19

Essentials A. 5 Sets Back Squat x 7,7,5,5,3 reps On the 2:30 min *Weight is dictated on feel, all reps all sets should be fast and explosive from the bottom of the squat and also you should increase the load each set as well. B. For Time: Shoulder to Overhead x 21 reps Rope Sit

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Athlete Spotlight: AJ Herron

  Name: AJ Herron Age: 32 Occupation: Operations and Logistics Manager Hometown: Duluth, GA Which class time do you usually attend? 6 AM Favorite WOD: Anything without thrusters Favorite CF Movement: Rowing Least Favorite CF Movement: Assault Bike 3RM Back Squat: 265 1RM Deadlift: 355 Favorite Food: Any type of seafood Favorite Movie: Dumb and

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Athlete Spotlight: Maria Corvera

  Name:Maria Corvera Age:43 Occupation:Retail Supervisor Hometown:Los Angeles Which class time do you usually attend? 7pm Favorite WOD: Anything but cardio Favorite CF Movement: Deadlifts and wallballs Least Favorite CF Movement: Overhead squats 3RM Back Squat:115 1RM Deadlift:145 Favorite Food: Italian Favorite Movie: Lion King Favorite Athlete:N/A Dream Job:N/A Dream Vacation Destination:Maldives If you could have any super power… Teleportation Favorite Motivational

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Friday 6.28.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Thursday 6.27.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Wednesday 6.26.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Tuesday 6.25.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Monday 6.24.19

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Saturday 6.22.19

Essentials A. 16 min EMOM 1.Hollow Hold x 20 sec 2.Dual Dumbbell Push Press x 15 reps 3. V-Up x 15 reps 4. Ring Pull x 15 reps B. 9 min AMRAP Incline Push Ups x 9 reps Alternating Dumbbell power Snatch x 18 reps Walking Lunges x 27reps Fitness A. 16 min EMOM 1.Hollow

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New Benchmarks

Benchmark Week starts on Monday, June 24 and we wanted to give everyone a heads up of some exciting new changes before going into the week and to help you better prepare. Benchmark Week will test the 10 General Fitness Skills more extensively and not just focus primarily on strength. We will have power, agility,

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Friday 6.21.19

Essentials A. Yearly Benchmark ‘Eva’ (scaled) 5 Rounds For Time: Run x 800 meter Kettlebell Swings x 30 reps 35/25 Jumping Pull Ups x 30 reps Fitness A. Yearly Benchmark ‘Eva’ 5 Rounds For Time: Run x 800 meter Kettlebell Swings x 30 reps 70/55 Pull Ups x 30 reps

Thursday 6.20.19

Essentials A. 3 rounds Run x 400 meters with medball Goblet Squats x 20 reps Kettlebell Clean and Jerk x 10 reps (5 per arm) B. Mobility Seated Straddle x 1 min Standing Straddle x 1 min Squat Hold x 7 min Lizard x 1 min per side Squat Hold x 3 min Fitness A.

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Wednesday 6.19.19

Essentials A. 16 min EMOM 1.Seated Box Jump x 7 reps 2. Support Hold x 20 sec 3. Cosack Squat x 7 reps per leg 4.Side Plank Hold x 20 sec per side B. 4 rounds Each For Time Dumbbell Hang Power Clean x 10 reps Incline Push up x 15 reps Single Under x

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