A+ R A-

W.O.D.

Gym Closed

Happy Easter!

SWOD:

Clean Pulls:

3x5 @ 80% of your 1RM


Clean & Jerk:

3 Reps @ 60% of your 1RM

3 Reps @ 70% of your 1RM

3 Reps @ 80% of your 1RM

2 Reps @ 85% of your 1RM


Accessory:

A1) DB Pendlay Rows

10/10/10 (per arm)

A2) OH Tricep Extensions

10/10/10 (per arm)


Free Intro Workout at 10AM

Skill: Push Jerk

Workout:

AMRAP in 13 Minutes

6 Push-Jerks (65#/45#)

8 Pull-Ups

10 Sit-Ups

200m Run

 

Maxing Out In Weightlifting

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SWOD:

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 65% of your 1RM

8 Reps @ 70% of your 1RM

8 Reps @ 75% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 65% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM


WOD:

4 Minute AMRAP

Wall Ball Shots (20#/14#)


3 Minute AMRAP

KB Swings (53#/35#)


2 Minute AMRAP

Burpee Toes-to-Bar


1 Minute AMRAP

Squat Cleans (95#/65#)

-For Reps-

 

Dim lights Embed Embed this video on your site

 

How To Improve Insulin Sensitivity

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For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


Skill:

Review and Practice Split Jerk Footwork

 

SWOD:

Split Jerk

3 Reps @ 60% of 1RM

3x3 Reps @ 70% of 1RM

 

Accessory:

A1)  Bench Press

10/10/10/10/10

A2)  400m Sprint on Rower

x 5 Sets

A3)  Weighted Strict Pull-Ups

6/6/6/6/6

 

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How You Feel In The Gym Is A Lie!

Bench Press Form

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For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


Please Note: There will be NO Competitor Session today at 7pm.  We will be back to our regular schedule next week!

SWOD:

Power Clean + Push Press:

5 Reps @ 60% of your 1RM

5/5/5 Reps @ 70% of your 1RM

Clean Pulls:

5/5/5 Reps @ 80% of your 1RM

Accessory:

Barbell Ab Rollouts

10/10/10/10

 

Understanding And Analyzing Your Movement Environment

Training Tips For The Average Joe From Three CrossFit Pros

If Meditation Doesn't Work For You, Here's Another Way To Alleviate Stress

 

For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


SWOD:

Hatch Squat Program

(Click on the link to plug in your percentages)

Back Squat:

10 Reps @ 60% of your 1RM

8 Reps @ 70% of your 1RM

6 Reps @ 75% of your 1RM

4 Reps @ 80% of your 1RM


Front Squat:

5 Reps @ 60% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM

5 Reps @ 70% of your 1RM


WOD:

30 Double Unders (Sub = x 2 in Singles)

20 Ab-Mat Sit-Ups

10 Handstand Push-Ups

200m Run

-4 Rounds for Time-


For the next few months, we will be incorporating some accessory work to go along with our usual strength and conditioning training. These accessory movements may be familiar to many of you former "gym rats," reminiscent of the bodybuilding movements you used to read about in all those crazy fitness magazines. We are adding this adjustment into our well-rounded strength programming for both the benefits of overall strength as well as aesthetics. So if you are looking to get stronger and look better in a bathing suit this summer, stick with our program along with stellar nutrition, and you will see results.

We are also playing around with adding percentages to our regular programming, to see if you like working with the numbers, rather than our usual "go as heavy as you can for today" guideline.  We will be starting a 12 week Hatch Squat cycle, along with 4 weeks of a Clean and Jerk Cycle, 4 weeks of a Snatch Cycle, and 4 weeks of the Snatch, Clean, and Jerk together.  Let us know what you think! We are always eager to hear feedback from our most valuable resource--our members!


The 5 Differences Between "Trainee" And "Athlete"

How To Build Your Lats

Lemon Ginger Meatballs

WOD:

-2 rounds, rest 2 minutes between rounds-

AMRAP in 5 min

3 Bar Muscle-ups -or- 6 Pull-ups

6 Toe-to-bar

9 Push-ups

Finisher:

A1) Bent over reverse flys 12/12/12/12

A2) Barbell bicep curls 8/8/8/8


The Cult of CrossFit: How the workout can bring out the best (and worst) of faith

4 Lessons CrossFitters Can Learn From Bodybuilders

42 tips & tricks to improve your deadlift




 

Open Gym

9am-Noon


Competitor Session

9:30am-11am

Page 16 of 197

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