Wednesday: New Years Eve!
WOD: A. Double-under skill work B. “Flight Simulator” 10-20-30-40-50-40-30-20-10 Jump Rope Double Unders Each set must be performed unbroken before moving on to the next set.
Wednesday: New Years Eve! Read More »
December 2014
Tuesday
“Don’t you dare let somebody else’s jealousy stop you from going after what is in your heart to do! Don’t use their judgment as a reason to shrink back or quit. Those people have been put in your life to strengthen your resolve and to push you closer to your destiny. You and I are
Monday
This will be our last ‘de-load’ week with less high intensity work and more skill development with gymnastics and strength sprinkled in. There will be programming for December 27- Jan 3, and then our new cycle begins on Monday, Jan. 5, 2015, prepping for the CF open which begins Thurs. Feb. 26! WOD: A. Three
Saturday and Sunday
Saturday 12/27: 8-10a: Open Gym 10a: Olympic Lifting 11a: Free Team WOD Sunday 12/28: TBA
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Friday
Check out these at home WODs to stay moving this holiday season! Scheduling Reminder – There will be no programming for December 25-26, and athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, row, ski, snowboard, get outside and do something fun – but
Thursday- Merry Christmas
Scheduling Reminder – There will be no programming for December 25-26, and athletes are strongly encouraged to take that time off from the gym. You should continue to be active – run, row, ski, snowboard, get outside and do something fun – but a short mental break will be extremely beneficial heading into the next
Thursday- Merry Christmas Read More »
Wednesday
WOD: 12 Days of Christmas- 2-3 person teams, Only 1 partner working at a time complete: 1 HSPU 2 Ring Dips 3 Cleans @ 95/135# 4 Pistols (alternating legs) scale to KB goblet squats 5 burpees 6 Wallballs 7 toes-bar 8 russian KB swings (35,53) 9 Box jumps 24/30 10 KB ground-overhead alternating arms (same
Tuesday
WOD: 2 person teams (3 if needed) 4 ROUNDS: 10 toes-bar 10 Ring Push Ups 10 deadlifts (185,275) ~60-65% of 1rm 1 person performs 10 toes-bar, then tags partner to complete same work… 1 person performs 10 ring pushups, then tags partner, 1 partner performs 10 deadlifts then tags partner, continuing through 4 rounds total.
Monday
“We are after quality, not quantity, when it comes to learning movement. Don’t be in a rush. Quiet your mind and concentrate on the concise cues the coach is giving. Work on improving little details, and retain those little improvements, so they can accumulate over time.” 7 Ways to Make Yourself More Coachable WOD: A.
Saturday and Sunday
Sat. Dec. 20 8-10a: Open Gym. 10a: Olympic Lifting: Snatch 11a: Team WOD. Sun. Dec.21 TBA– Check Facebook for an open gym time
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