Workout of the Day (WOD)

Monday 7.8.19

Essentials A. 4 sets Row x 3 min @30-35% max watt test Rest 2 min B. 5 Sets Strict Press x 5-7 reps + Seated Box Jump x 10 reps On the 2:30 min Fitness A. 4 sets Row x 3 min @30-35% max watt test Rest 2 min B. 5 Sets Strict Press x

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Saturday 7.6.19

Essentials A. 4 Sets Bench Press x 10 reps Rest 30 sec Dual Dumbbell Bent Over Row x 10 reps On the 2:30 min B. 10min Emom Hang Power Snatch x 1 rep -rest 4 min- 10min Emom Hang Power Clean x 1 rep Fitness A. 4 Sets Bench Press x 10 reps Rest 30

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Friday7.5.19

Essentials A. 5 Sets Clean Deadlift From Blocks just above Knee x 5 reps Build weight Over the 5 sets On the 2 min Mark B. 10 Sets Speed Front Squat x 2 reps 50% On the 90 sec Mark C. 3 Sets Dual Kettlebell Front Rack Carry x 200 ft On the 2:30 min

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Thursday 7.4.19

Essentials A. ‘The Amendment of 7/4/1776’ 7 Rounds For Time: Thruster x 4 reps Incline Push Ups x 17 reps -Then- Alternating Dumbbell Power Snatch x 76 reps Fitness A. ‘The Amendment of 7/4/1776’ 7 Rounds For Time: Thruster x 4 reps 115/75 Push Ups x 17 reps -Then- Alternating Dumbbell Power Snatch x 76

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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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