Holiday Hours

Dec 24 - Normal EXCEPT the 6:00am and 7:30pm classes are cancelled Dec 25 - Closed Dec 26 - Only one session at 11am Dec 31 - Normal EXCEPT the 6:00am and 7:30pm classes are cancelled Jan 1 - closed

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, airdyne, skip or row, then 2-3 sets of: 90sec hamstring-groin flow 10 FFESS/side 60-90sec/side band mobility for overhead shoulder position [/tab]

[tab title="Group Metcons"] Monday A. 3 sets, every 5mins: 300m row. Go for broke. Expect the times to fall across the sets. We're aiming for max power on each set here. B. Strict Chin-ups. 4 sets of max reps every 2mins

Tuesday 3 sets: 1min airdyne @ 85%. 30sec rest. 1min wallball, 30sec rest, 1min man makers. rest 2mins

Wednesday TESTING: For time: 75 double unders + 75 wall ball + 75 KB swings *compare to june 18 2013 and/or sept 23 2013

Thursday A. 4 sets for quality, rest as needed: 6-8 unbroken tire flips + 6-8 tall box jumps (step down) + max tempo push-ups (add weight if you can do more than 15) + 3-6 skin the cat (or sub in 6-8 knee to elbow with SLOW tempo) B. 2 sets for quality, rest as needed: max tempo ring rows + 45sec weighted front plank

Friday 2 sets of 6mins amrap with 4mins rest between sets: 5 burpees + 10 Dumbbell knee-to-overhead (dumbbells must start below the knee and end up in an overhead position) + 30 double unders (scale to 60 single skips or a # of DUs that can be completed in 30-45sec) ***goal is to stay consistent with the # of reps completed during each set.

Saturday TESTING (CF Open 12.3): 18min AMRAP: 15 box jumps (24/16) + 12 push press (total weight = 40% 1RM push press or 50-55% of 1RM shoulder press) + 9 toes to bar [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8, ramping B. powel raise 2×15/side with slow tempo. no rest between sides. C. Group Metcon

Workout 2 A. shoulder press 3×3 ramping, then 1xmax reps @ 80% of today's 3RM. B. tempo chin-up max reps in 5mins with 4sec lowering phase. Rest as needed. C. Group Metcon

Workout 3 A. Back Squat 3×8, ramping B. 2 sets alternating: Good morning 10reps (light to moderate load) + 15 weighted front step-up/side. rest as needed C. Group Metcon

Workout 4 A. 3-4 sets, rest as needed: -tempo ring rows -GHD hip extension with 5sec pause at top, 8reps -tempo push-ups, max perfect reps -weighted sit-ups 10-15reps B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. ankle mobility 3mins B. Squat 3x3 @ 86-90%, rest 1.5-2min C. Pull ups: 3x3-6 (weighted if possible), rest 60sec D. Group Metcon

Workout 2 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench 3x2@90%, 1x2+@90%, rest 1.5-2min C. 6min max HSPU (sub handstand hold or HSPU practice as needed) D. Group Metcon

Workout 3 A. Ankle mobility 3mins B. Squat: 4x3@85%, rest 1.5-2min C. 2-3 sets: 8-10 ring dips + 45sec max rope climbs, rest 45-60sec between exercises D. Group Metcon

Workout 4 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift: 3@85%, 2x2@90%, rest 2min C. 3 sets: 8-10 single arm DB row (2sec pause @ top) + 12-15 tough KB swings to chin, rest 60sec D. 2 sets, rest as needed: 60s skin the cat + 6-8 GH Raise + 20-30sec L-sit (use parallettes or rings if hanging from the bar is too easy)

Workout 5 A. Tricep self massage 60sec/side B. Push Press: 3x4, rest 60-90sec C. 6-8mins muscle-up practice OR 1-3 MU EMON for 6-8mins D. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. 5 sets of a Snatch complex: 1 snatch pick-up + 2 hang snatch + 1 OH Squat B. Paused OH Squat. Work to a heavy double with 3sec pause in bottom C. Group Metcon

Workout 2 A. Squat mobility, 3-6mins B. Back Squat 1@90-95%, then 2x4@85%, then 2x8@75-80% C. Group Metcon

Workout 3 A. Power Snatch from block. 3x3 B. Clean + Clean + Jerk 5x1@80-85% C. Drop Snatch 4x1

Workout 4 A. Squat mobility 3mins B. Back Squat. If feeling good, build to a 3RM. Otherwise 1@90%, then 5x2@85% every 90sec for speed & quality C. Group Metcon

Workout 5 A. 4sets for quality, rest as needed: 5 pull-overs on straight bar + 50 double unders (aiming for unbroken reps) + max reverse grip push-ups (fingers point toward toes, maintain vertical forarm throughout and initiate movement with shoulder moving forward). B. 3x3 TGU/side C. Group Metcon [/tab]