Workout of the Day (WOD)

Saturday 8.3.19

Essentials A. 30 min emom 1.9 Dual Kettlebell Deadlift + 6 Dual Kettlebell Cleans + 3 Dual Kettlebell Shoulder to Overhead 2. Row x 12/9 3. Dual Kettlebell Farmers Carry x 100 ft Fitness A. 30 min emom 1.9 Dual Kettlebell Deadlift + 6 Dual Kettlebell Cleans + 3 Dual Kettlebell Shoulder to Overhead 35/25

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Hugo Open 2019 Teams

Below are the teams for the Hugo Open on Saturday, Aug. 24. Here are your next steps: Send Brandon your shirt size. (reply to email he sent you on July 30) Meet your teammates. Contact them through Facebook, Email, Text, In-Person. Create a team name and send it to Brandon by Friday, Aug. 9. Mark

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Friday 8.2.19

Essentials Yearly Benchmark ‘Acid Bath’ For Time: Ski x 500 meters Row x 500 meter Bike x 1000 meters B. 20-30 min easy aerobic work  * during this period accumulate some pull ups and some Dual Kettlebell Front Squats. Select volume of reps based on how you feel. Fitness Yearly Benchmark ‘Acid Bath’ For Time:

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Athlete Spotlight: Dimy Jeannot

  Name:Dimy Jeannot Age:36 Occupation:Co-founder at Adino Hometown:Queens, NY Which class time do you usually attend?6 am Favorite WOD: They are all awful. That’s why I keep coming 🙂 Favorite CF Movement: Snatch Least Favorite CF Movement: Snatch 3RM Back Squat:225 1RM Deadlift:295 Favorite Food: Lasagna Favorite Movie: 24 (Technically a show) Favorite Athlete:None Dream Job:Exactly what I am doing

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Athlete Spotlight: Alicia Cavener

    Name:Alicia (Lisa) Cavener Age:54 Occupation:Production Manager Hometown:Lawrenceville Which class time do you usually attend? 6:00 or 7:00 pm Favorite WOD: Any one that pushes me Favorite CF Movement: Deadlift Least Favorite CF Movement: Battle Ropes 3RM Back Squat:80 1RM Deadlift:140 Favorite Food: Seafood/Fish Favorite Movie: My Cousin Vinny Favorite Athlete:My son Dream Job:Work from home ;0) Dream Vacation Destination:

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Thursday 8.1.19

Essentials A. Teams of 3-4 3 Rounds For Time: Goblet Squats x 100 reps Goblet Walking Lunges x 75 Steps Jumping Pull Ups x 50 reps *one person working at a time and switch when ever need. When switching people the person switching to do work must perform 5 burpees with a lateral jump over

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Wednesday 7.31.19

Essentials A. 12min Emom 1.Hollow Hold x 20 sec 2. Handstand Hold x 20 sec 3.Seated Tuck Hold x 20 sec 4.support Hold x 20 sec B. 2min amrap Barfacing Burpee x 15 reps Deadlift x Amrap Remaining Time Rest 30 sec 2min Amrap Wall Ball x 25 reps Shoulder to Overhead x Amrap Remaining

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Tuesday 7.30.19

Essentials A. 10min Emom 1.Hang Power Snatch x 10 reps 45/35 2. Russian KBS x 12 reps 10min Emom 1.Hang Power Clean x 10 reps 45/35 2. Dual KB Front Rack Carry x 100 ft B. For time: Devils Press x 21 reps Handstand Walk x 18 reps Man Makers x 15 reps Rope Sit

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Monday 7.29.19

Essentials A. 5 Sets Back Squat x 7 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. Use same lighter faster weight on each set B. 5 Sets Single under x 30 reps Dual Dumbbell Push Press x 7

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Saturday 7.27.19

Essentials A. 10min EMOM Squat Clean x 1 rep Keep light but build in weight -Rest 4min- 10min EMOM Split Jerk x 1 rep Keep light but build in weight B. 15min Every 30 sec Speed Deadlift x 1 rep 50-60% Fitness A. 10min EMOM Squat Clean x 1 rep 65-75% -Rest 4min- 10min EMOM

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Friday 7.26.19

Essentials A. In 13 min Build Up to a Heavy, Not Maximal, Front 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. For time: Thruster x 25 reps 95/65 Burpee Box Jump Over x 50 reps 24/20 Thruster x 25 reps 95/65 Fitness:

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Thursday 7.25.19

Essentials A. 24min EMOM 1.row x 10/7 cal 2.Alternating Box Step Ups x 16 reps 3.Bike x 10/7 cal 4.Farmers Carry x 150 ft B. Mobility Squat Hold x 2.5 min Pretzel x 1 min per side Squat Hold x 2.5 min Seated forward Fold x 1 min Squat Hold x 2.5 min Saddle x

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Tuesday 7.23.19

Essentials A. 6 Sets Snatch Push Jerk + 3 Overhead Squats On the 2:30 min Mark B. 6 sets ( 3 Sets) Barfacing Burpee x 5 reps Touch and Go Power Snatch x 5 reps Rest 90 sec ( 3 Sets ) Barfacing Burpee x 5 reps Touch and Go Power Clean x 5 reps

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Monday 7.22.19

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. 5 Sets Strict Press x 5-7 reps + Seated Box Jump x 10 reps On the 2:30 min C. 3 Sets

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