Workout of the Day (WOD)

Wednesday 9.4.19

Essentials A. 15min EMOM 1.Wall Sit x 45 sec 2.Pike Hold x 45 sec 3.Hanging On Bar x 30 sec B. 4 Rounds For Time : Alternating Dumbbell Squat Snatch x 20 reps Plank Hold x 60 sec of work Fitness A. 15min EMOM 1.Dual Kettlebell Wall Sit x 45 sec 2.Handstand Hold x 45

Read More

Tuesday 9.3.19

Essentials A. 10min EMOM 1.Hang Power Snatch x 10 reps 2. Single Arm Inverted Kettlebell Carry x 50 ft per arm 10min EMOM 1.Hang Power Clean x 10 reps 2. Front Rack Dual Inverted Kettlebell Carry x 100 ft B. For Time: Rope Sit to Stand x 9 reps Power Clean x 21 reps Rope

Read More

Monday 9.2.19

Murph The Workout Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Choose a version that is appropriate for your strength or skill level. The full version takes about 45-60 minutes to complete. The half version takes

Read More

Athlete Spotlight: Charlene LeBlanc

  Name:Charlene “Char” LeBlanc Age:52 Occupation:Network Security Engineer Hometown:Fort Lauderdale, FL Which class time do you usually attend? 6pm or 7pm Favorite WOD:Don’t have a favorite yet Favorite CF Movement: Wall balls, deadlifts, and back squats Least Favorite CF Movement: Burpees 3RM Back Squat:180 1RM Deadlift:245 Favorite Food: Coffee 😉 Favorite Movie: The Shawshank Redemption Favorite Athlete:So many but Chris

Read More

Athlete Spotlight: Jae Kim

  Name: Jae Kim Age:38 Occupation:Business Owner Hometown:Seoul, South Korea Which class time do you usually attend?6pm Favorite WOD: Anything that doesn’t involve body weight. Favorite CF Movement: Clean Least Favorite CF Movement: Burpee 3RM Back Squat:295 1RM Deadlift:340 Favorite Food: Japanese Kobe Steak Favorite Movie: Ben Hur Favorite Athlete:Usain Bolt Dream Job:Professional Gambler Dream Vacation Destination:Bora Bora If you

Read More

Saturday 8.31.19

Essentials A. 10min Every 30 sec Hang Power Snatch x 3 rep Rest 4 min 10min Every 30 sec Hang Power clean and Jerk x 3 reps B. 3 Sets Flow Single Leg Landmine Deadlift x 10 per leg Single Leg Rower Hamstring Curl x 10 per Leg Heavy Russian Kettlebell Swing x 40 unbroken

Read More

Friday 8.30.19

Essentials A. 7 sets 1 power Clean + 2 Hang Squat Clean On the 2 min mark Build load but keep the footwork clean B. 4 sets Thruster x 20 reps On the 2 min Mark Fitness A. 7 sets 1 power Clean + 2 Hang Squat Clean On the 2 min mark Build load

Read More

Thursday 8.29.19

Essentials A. Teams of 3 GGTD #1 scaled 9 min cap 1Rep Max Complex Deadlift Hang Clean Front Squat Shoulder to Overhead Rest 5 min GGTD #2 scaled 12min Amrap 6-9-12-15-18-ETC Ring Pull Dumbbell Front Squat 35/20 B. Mobility Foam Roll Lat x 1 min per side Banded Hip distraction x 1 min per side

Read More

Wednesday 8.28.19

Essentials A. 3 sets Muscle Snatch x 5 reps 4 sets 2 Snatch Deadlifts + 1 Power Snatch On the 2 min Marks B. 12 min Amrap Hanging Knee Raises x 60 reps Barfacing Burpee x 50 reps Deadlift x 40 reps Incline Push Ups x 30 reps Fitness A. 3 sets Muscle Snatch x

Read More

Tuesday 8.27.19

Essentials: A. Yearly Benchmark ‘Fight Gone Bad’ (Scaled) 3 rounds For Max rep Wall Ball x 1 min 10/6 Sumo Deadlift High Pull x 1 min 45/35 Box Step Ups x 1 min 20/20 Push Press x 1 min 45/35 Row for Cal x 1 min Rest 1 min In this workout you move from

Read More

Monday 8.26.19

Essentials A. In 13 min Build Up to a Heavy, Not Maximal, Back squat Single -Use this format, rest as needed between each set Sets should go as followed By feel – 7,5,3,3,2,1 B. 3 Sets Shoulder press x 2-4 reps + Single leg box jump x 10 reps per leg On the 3 min

Read More

Friday 8.23.19

There will be no 7pm class Friday the 23rd HUGO Open Saturday- No Classes If you are not participating in the HUGO Open, we encourage you to come watch and cheer people on! Essentials A. 3 Sets Muscle Clean x 3 reps Light and fast 4 sets Segmented Clean Deadlift x 4 reps Moderate to

Read More

Thursday 8.22.19

Essentials A. 25 min Emom 1.prisioner kneel to Stand x 10 reps 2.row x 45 sec 3.slam bal over shoulder x 10 reps 4.Bike x 45 sec 5.Lying Leg Lifts x 10 reps B. Mobility 3 Sets Foam Roll ham String x 30 sec per side Body Weight Leg Extensions x 10 reps Foam Roll

Read More

Wednesday 8.21.19

Essentials A. 3 sets Muscle Snatch x 5 reps 4 sets Snatch Deadlifts x 3 reps On the 2 min Marks B. 3 Sets Box Dips x 8-12 reps + Pike Push up x 4-6 reps On the 3min 3 Sets Strict Ring Pull x 12 reps + Incline Push Up x Amrap unbroken reps

Read More