SCHEDULE CHANGE: Starting this week, we are now open on Sundays!!This is a trial period so that we can gauge interest. Here are the details:

Hours: 11am - 12:30pm

This is Open gym time. There is no scheduled workout so you can come in at any time. It is a chance to catch up on a workout you missed during the week, do some mobility work, practice a skill etc...

See you Sunday!

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% run, skip, bike or row, then 2-3 sets: 10 bodyweight squats with band around knee + 60sec hamstring-groin flow + 15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday 6 sets: 10 tough thrusters + 10 burpees as fast as possible, rest 2-4mins

Tuesday 2 sets: 3min AMRAP: row 150m + 8 burpees, rest 2mins. 3mins AMRAP: 10 ball slams + 5 burpee box jump. rest 2mins.

Wednesday TESTER: 1min max pull-ups, 2min max KB swings (24/16), 3min max man-makers (35/25), 2min max KB swings, 1min max push-ups

Thursday 8min amrap: 10cal AD + 10 push-up + 15 KB swings to chin level, rest 4mins. 8min amrap: 10 wall ball + 30 double unders

Friday A. 4 sets for quality, rest as needed: 10 OH Walking lunges/side (if doing CF Open Prep complete with heavy DBs or barbell) + max unbroken pull-ups. B. 3 sets for quality, rest as needed: 3 tough TGUs/side + 10-15 knee to elbow

Saturday TESTER: Fran. 21-15-9 thrusters and pull-ups. compare to jul 22 2013. 8min cut-off. scale load and pull-ups accordingly to ensure a consistent workout output.


[tab title="Foundations"] Workout 1 A. Deadlift 3×8, ramping B. Bent-over dumbbell row 3x8reps, rest 60sec C. Group Metcon

Workout 2 A. shoulder press 3×3, ramping, plus 1 set of max reps @ 85% of top weight today. B. Chin-up negatives 3x2-3reps, rest 90-120sec C. Group Metcon

Workout 3 A. Back Squat 3×8, ramping B. 2 sets alternating: max tempo push-ups + 10 Goodmornings with moderate weight, rest as needed C. Group Metcon

Workout 4 A. 3-4 sets, rest as needed: -DB Bench Press 8-12reps -60sec double under practice -DB front step-up 12reps/side -L-Sit hold accumulate 25sec B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift: 4x3 @ 85%, rest 2min C. 2 sets, rest 45sec: 15 single arm band rows/side D. Group Metcon

Workout 2 A. Overhead mobility prep B. Press: 4x3 @ 80-85%, rest 60-90sec C. Accumulate 90sec of chest against the wall handstand (attempt to remove one leg so only one foot is being supported by the wall) D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. Front Squat (one sec pause at the bottom) 3x3, rest 1.5-2min C. Single Arm DB row 2x12, rest 45-60sec D. Group Metcon

Workout 4 A. 3 sets, rest 60sec: Pendlay Row 6-8 + GHD hip extensions (4sec hold @ top) 5-8 B. 6min: muscle up transition work (band assisted if needed) C. 8min: EMOM 1-2 tough chin ups (weighted if needed) D. 3 sets, rest as needed: 15 heavy KB swings to chin

Workout 5 A. 3 sets, rest 60sec: 6-8 seated DB shoulder press + 8-10 ring dips + 3-5 pull-ups B. 20-40 shoulder touches per side OR accumulate 90sec of chest against the wall handstand C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Tall Snatch drill OR snatch pick-up drill (ask the coach which you should do) 3x5 at light weight. B. Hang snatch + Full snatch. 75% load. 7 sets every 90sec C. Group Metcon

Workout 2 A. Squat mobility 3mins B. Front Squat build to 3RM, then 3x2@85% C. Group Metcon

Workout 3 A. Snatch 4x2@80-85% B. 2 Tall Clean + 2 Tall Jerk. 5 sets a 30-40% C. Clean and Jerk doubles, 5 sets at 75-80% D. 2 sets: 8RDL + 2TGU/side

Workout 4 A. Squat mobility 3mins B. Back Squat 1@90%-95% then 5x1@80% EMOM, then 1xmax reps @ 85% C. Group Metcon

Workout 5 A. 4 sets, 10 OH Squats + 2-5 HSPUs + max pull-ups. Rest as needed B. bent-over lateral raise, single armm 2x10/side with 3sec pause at top C. Group Metcon [/tab]