Week In Preview, October 11th, 2021
“It’s not the load that breaks an individual down. It’s the load they are not prepared for.”
– Tim Gabbett
Weekly WODs:
Monday
Crossfit – Tempo Bench Day + Bikes and Bars
The weights on the bench press should become slightly heavier this week. The weight you are adding should not compromise your technique or the tempo of your lift. After our strength session we’ll move on to our conditioning. We have five rounds of bike calories and toes-to-bar. Our goal for this type of workout is to maintain consistent RPMs on the bike. Athletes should strive to stay around 60-65 RPMs.
Burn – “Shake and Bake” Benchmark
5 Rounds For Time
200m Run
10 Devils Press
15:00 CAP
Tuesday
Crossfit – Heavy 3-Rep Hang Power Snatch + Lockout or Lookout
Receiving the barbell with soft elbows is undeniably one of the scariest situations a lifter could be faced with when moving a heavy load overhead. We’ll be taking a step back in our progression to really identify the purpose of the punch under the barbell in the snatch. We’ll complete a heavy 3 rep hang snatch after our progressions, and move onto our conditioning. The conditioning for today is not for score and will give athletes and opportunity to work on punching under the bar in the hang snatch under fatigue. Athletes should also expect to see plate ground to overheads, hand-release push-ups and running.
Burn
EVERY 3:00 x 4 SETS
200m Run
20 Hang Power Cleans 20 Push-Ups
(Score is Time each Set)
Wednesday
Crossfit – “Purple Cobra”
This Globo Gym Purple Cobra’s inspired workout is a smoke show. It’s the benchmark workout “Annie” with a twist of Russian kettlebell swings. Athletes should prepare for a ladder of Russian Swings, double-unders, and sit-ups.
Burn
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls
Thursday
Crossfit – Nacho Average 2K
Ready to spice things up? We’ve got a 2k row buy-in followed by a ladder of alternating kettlebell shoulder to overheads and calories on the bike or rower. You’ll get a tiny amount of rest between the buy in and part two of the workout.
Burn
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges MIN 4 – :45 MAX Hollow Hold
Friday
Crossfit – Rump Roast
Expect to be feeling the lingering effects of this workout for a few days! We have 3 sets of jumping lunges, up downs over the bar, and shoulder to overheads. You might need to live in couch stretch after this one!
Burn – “Annie” Benchmark
FOR TIME
50-40-30-20-10
Double-Unders
Sit-Ups
-10:00 Hard Cap-
Saturday
Crossfit
It’s “Cindy” Saturday! Both level 2 and regular Crossfit will perform our favorite bodyweight endurance workout. Expect to see push-ups, pull-ups, and air squats! A great goal for this workout is to attempt to get between 10-15 rounds. If you’re able to EMOM this workout you are an unstoppable force to be reckoned with! Athletes should focus on the long haul during this workout. The pull-ups should remain unbroken, push-ups in no more than 2 sets, and air squats controlled in order to allow the upper body to recover.
Level 2 should expect to do some cleaning!
Burn
PARTNER WORKOUT IN TEAMS OF 2… ON A 14:00 RUNNING CLOCK… P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes
AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
Week In Preview, October 4th, 2021
“Human anatomy is a consequence of function.”
-Serge Gracovetsky
Upcoming Class Schedule
Starting this week, we will have a consistent class schedule M-F. The previous MONDAY schedule will now be schedule Monday – Friday.
***One exception: North Friday, 6pm CrossFit will be the last class of the night.
See pictures below, and make sure to make those class reservations in advance!
North Schedule
West Schedule
Weekly WODs:
Monday
Crossfit – Need For Speed
Today’s focus is all about speed. The quicker you can punch under the bar in a snatch or a jerk the more load you can lift. We are take the first few minutes of class to work on the lockout of the snatch receiving position. Our workout is 13 minutes of hang power snatches. There is a catch though! Each time you put the barbell down you’ll perform either 15 plate ground to overhead or slam balls.
Burn –
AMRAP x 12 MINUTES
21 Calorie Row
15 Pike Push-Ups
9 KB Suitcase Deadlifts (Score is Rounds + Reps)
Tuesday
Crossfit – In Thrust We Trust
Ready to find your hamstrings? You’ll find them in today’s chipper! Today’s workout is an ascending rep chipper of deadlifts, box jumps, and push-up variations. As the workout progresses push-up variation will get progressively easier to allow the athlete to move for larger sets. We also have a strength session of barbell hip thrusts!
Burn
EMOM x 16 MINUTES
MIN 1 – :45 MAX Slam Balls/Plate G2OH
MIN 2 – :45 MAX Tuck-Ups
MIN 3 – :45 MAX Wall Sit
MIN 4 – :45 MAX Up Downs
Wednesday
Crossfit – Sprint Jerk
Nothing is better than a burner! We have a sprint-style workout that includes dumbbell clean and jerks with book-ended bike calories. Bring your grit to class today!
Burn
AMRAP x 14 MINUTES*
10 Box Jump Overs
100m KB Cross Body Carry**
10 Russian KBS
Thursday
Crossfit – Grind Session
Let’s be clear. There are TWO ways to attack a workout like this. Athletes can opt to go max effort on all three movements, or ease into a solid pace to go the distance. Our workout is a smorgasbord of sweaty movement. We have running, rowing, and double-unders. Athletes should be prepared for a long workout.
Burn
EVERY 3:00 FOR 5 SETS
12/10 Cal. Row
30 Russian Twists
20 Alt. DB Front Rack Lunges
(Score is Each Set for Time)
Friday
Crossfit – “TENET” Benchmark WOD
Ready for Fran-Lung Friday? Our ascending and descending rep ladder is full of pull-ups and thrusters. The first portion of the workout includes higher rep ranges and easier gymnastics and weightlifting movements. The second half includes lower rep ranges and harder movements. Advanced athletes can expect to see heavy barbells for the thrusters and chest-to-bar pull-ups.
Burn –
FOR TIME
140 Wall Balls
200m Run
140 Cal. Bike
200m Run
140 Sit-Ups
200m Run
140 Alt. DB Snatch
200m Run
**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!
-18:00 Hard Cap-
Saturday
Crossfit
It’s time to bench, bike, and burpee. We’ll continue our strength cycle with the bench press and have fun with a partner WOD at 8am. Level 2 will also have the option to work on handstand push-ups after their conditioning session.
Burn
Double AMRAP
AMRAP x 8 MINUTES
40-30-20-10
Ring Rows
Double-Unders
-Rest 2:00-
AMRAP x 8 MINUTES
50m SA Farmer Carry (Right Side)
:30 Plank Hold
50m SA Farmer Carry (Left Side)
:30 Plank Hold
Week In Preview, August 29th, 2021
“Always make a total effort, even when the odds are against you.”
– Arnold Palmer
Supplement Spotlight
If there were 3 supplements that every Crossfit athlete should be taking it would be Vitamin D, an Omega-3 supplement, and Magnesium.
If you’ve been needing a few extra cups of coffee to get you going in the morning it might be because your sleep quality has been poor recently. Magnesium is one of the body’s most abundant minerals and when it’s depleted it is apparent. Magnesium helps the body to relax and helps to initiate a restful night of sleeping.
Before spending all that money on fancy massage guns, floss bands, and foam rollers try sticking to the basics!
Weekly WODs:
Monday
Crossfit – Boat Crew Two
We carried the boats last week! This week we’ll check in with more overhead movements. Our 4 round burner consists of dumbbell shoulder to overheads and assault bike calories.
Burn – “Barfight + Knockout”
Max Effort 500m Row
Rest 3:00
1:00 Max Effort Assault Bike
Tuesday
Crossfit – “Latman Returns”
If you’re ready to push to a whole new level of beast mode today’s workout is for you. Our long grinder is 24 minutes of chest to bar pull-ups, wall balls, and running. Regardless of the pulling option athletes pick today their goal should be to remain unbroken on each set of wall balls. In the workout, athletes will perform a 400 meter run after each set of wall balls and chest to bars.
Burn
14 MIN AMRAP
40 Double Unders
20 KB Swings
10 Sit-Ups
Wednesday
Crossfit – Christine-ish
It’s one week until the retest on our deadlift cycle. We’ll make some last minute adjustments on our mechanics and prepare to ring that bell next week. We begin the day with a few sets of heavier deadlifts in our strength segment. We’ll deload for the workout, and prepare to get our sweat on in our WOD. Movements in the conditioning include box jumps, deadlifts, and rowing. Each athletes goal should be to find a sustainable pace that will allow for unbroken movement.
Burn
EMOM x 15 MIN
MIN 1: 12 Burpees
MIN 2: 12 Alt. Dumbbell Lunges
MIN 3: 12 Box Jumps
Thursday
Crossfit – Interval Inferno
You don’t always have to work through rep schemes to get brutally fit. Today’s workout comes in the form of work-rest intervals. It’s a great idea to pick a lighter kettlebell in order to hang on through multiple rounds of sit-ups, up-downs, and kettlebell swings.
Burn
5 Round Partner WOD
P1: 300m Run
P2: Odd Object Hold Until Completion of P1’s Run
Friday
Crossfit – Front Squat Friday
Our strength and conditioning workout for today revolves around the front squat. We begin class with a small strength session that will allow athletes to prime their legs for the workout. Our workout includes double unders, front squats, and hand-release push-ups.
Burn – “Burn Meets Fran”
For Time
21-15-9
Dumbbell Thrusters
Ring Rows
Saturday
Crossfit
Today’s workout will include plenty of practice with the snatch. We’ll review the key positions of the snatch in our strength session and follow it up with shoulder intensive conditioning. In the conditioning, athletes will perform running, toes-to-bar, and hang power snatches.
Burn
12 MIN AMRAP
12 Cal Bike/Row
15 Hand Release Push-ups
9 Suitcase DL
Week In Preview, August 22nd, 2021
Get your Friends the 10 for 10$
10 Days for $10 gets you two weeks of classes (up to 5 per week, equaling the 10 days)
No long-term commitments. Try it for 10 days, and experience the hype for yourself!
Two ways to participate, fun and challenging for all fitness levels.
Choose between:
One Week of Foundations + One Week of CrossFit or Two Weeks of CFK Burn
Which option is right for you? Check out our Crossfit or Burn programs page to learn more!
Questions?
Call or Text (865) 356-9000 and we’ll be happy to help.
Offer Ends September 1!
Weekly WODs:
Monday
Crossfit – Open Season
It’s been awhile since we’ve done dumbbell overhead lunges in a workout, but today is the day! Our strength session before today’s WOD includes three sets of ten back squats. Athletes should bring a pair of shoes they don’t mind running in because we also have running intervals in our conditioning.
Burn
For Time
10-8-6-4-2
Sandbag cleans
Sandbag squats (bear hug)
*100m run after each set
Tuesday
Crossfit – Carry The Boats
Today’s workout is brought to you by inspirational speaker David Goggins. You might need some inspiration before you get yourself into this one because things are going to get REAL, real fast. Get ready for wall walks and thrusters!
Burn
Tabata Intervals (:20 Work/:10 Rest)
T1: Burpees
T2: Ring Row
T3: Jumping Air Squat
T4: DB Strict Press
*8 Tabata Rounds of Each Movement
Wednesday
Crossfit – Deadlift Chipper
We kick class off with three sets of ten deadlifts. It is critical that athletes brace properly before returning to the floor on these longer sets. Our fifteen minute chipper will have athletes rowing, deadlifting, and performing sit-ups. The best way to attack this type of workout is to find the highest sustainable pace an athlete can maintain in order to reduce rest periods. Good luck finishing within the cap!
Burn
“Boats and Bros”
3 Rounds
500m Row
25 Sit Ups
12 DB Hang Squat clean
Thursday
Crossfit – Shock and Awe
You don’t need bumpers, barbells, and dumbbells to get brutally fit. Athletes will be breathing fire today as they conquer multiple intervals of burpees, double-unders and machine calories.
Burn
EMOM x 20
Min1: Cal Bike
Min2: Bar Hang
Min3: Cal Bike
Min4: Farmers Carry Hold
Friday
Crossfit – 100 From the Hang
You’ll be warming up and practicing with the hang snatch before we get into today’s workout. We have 100 hang power snatches for time with a burpee penalty at the top of each minute. It’s best to pick a weight on the bar that you can hold onto for at least 10 reps each minute.
Burn
Every 3:00 x 4 rounds
200m Run
12 Alt. DB Snatches
12 Alt. Single DB Front Rack Lunges
Saturday
Crossfit
Lace your running shoes up because today we’re hitting it hard! We have a descending ladder of front squats, dumbbell jerks, and running intervals. Level two will have an added gymnastics skill session which will focus on kipping bar muscle-up development.
Burn
4 MIN AMRAP x 4 Sets
5 Devils Press
10 Wall Balls
20 DU
Week In Preview, August 15th, 2021
“The best thing you can do is master the chaos in you. You are not thrown into the fire, you are the fire.”
-Mama Indigo
Weightlifting
Class Changes
Tuesday : Normal Schedule, No Changes (West 6:45pm)
Thursday: NO CLASS (Open gym workout will be posted on the board at West, if you want to train!)
Saturday: WEST ONLY at 9am (No class at NORTH)
Weekly WODs:
Monday
Crossfit – The Sizzling Sequel
We’ve got a big back day to kick off the week! Athletes should expect to see a two part workout. In part one, athletes will perform an AMRAP of bike calories and strict-pullups. Part two addresses a more dynamic pull as athletes complete 50 kipping pull-ups into a 40/30 calorie bike. Don’t be ashamed to scale today if needed.
Burn (Benchmark WOD – “Cindy”)
20 MIN AMRAP
5 Pull-ups
10 Push-Ups
15 Air Squat
Tuesday
Crossfit – Back to Back
It’s a two-piece strength and conditioning workout today! We begin with our regularly scheduled squat cycle which will continue to prioritize building volume under load. We’re looking to finish our three round workout close to the cap today. Our conditioning will challenge your front rack position as it becomes fatigued from kettlebell swings, kettlebell lunges, and front squats.
Burn
EMOM x 15 MIN
MIN 1: 200m Run
MIN 2: 10/10 SA Suitcase Deadlift
MIN 3: Max Plank Hold
Wednesday
Crossfit – Overhead Overhaul
It’s all about the shoulders in today’s workout. We begin with a strict press strength session followed by more pressing in the conditioning. Athletes will be pressing and performing either sit-ups or v-ups in our 6 round workout.
Burn
For Time
50 Wall Balls
40 Sit-ups
30 Weighted Sit-ups
20 Burpees
10 DB Clusters (Squat Clean + Thruster)
16:00 Cap
Thursday
Crossfit – Capacity Builder
EMOM are a great way to increase our capacity to perform work. If 21.1 wasn’t a great experience this year then today’s workout will give you a chance to workout the kinks on your wall walks. We also have running, odd object holds, and rowing.
Burn
6 Rounds (1:40 on/ :20 off)
Machine of Choice
Rest 2:00 after 3 Rounds
Friday
Crossfit – Deadlift Day
It’s time to celebrate the king of strength building! In today’s conditioning athletes want to find a weight they are comfortable cycling sumo deadlift high pulls for multiple reps. Our workout also includes sprints and box jumps. Don’t leave your hips at home!
Burn ( Benchmark WOD – “Dumbbell DT”)
5 Rounds for Time
12 DB Deadlifts
9 DB Hang Power Clean
6 DB Shoulder to Overhead
Saturday
Crossfit – Partner WOD
Today’s daily sweat session can be accomplished as a single athlete or as a team. Both workouts will include rowing, power cleans, thrusters, and burpees. This workout is a grind so don’t kick things off too fast on the rower. Level 2 will have an added skill development session of bar muscle up or chest to bar practice.
Burn
Every 3:00 x 4
2oom Run
20 Push-ups
20 Alt. Lunges
Week In Preview, August 8th, 2021
“It’s not about having enough time, it’s about making enough time.”
-Rachael Bermingham
Thursday’s New Theme
Aerobic Capacity
What does that mean? What is Aerobic Capacity? In the most simple terms, aerobic capacity is your work capacity; how much activity you can do and for how long. Increasing your aerobic capacity, or work capacity, is crucial to not only getting better at Crossfit, but getting better at real life. One of the easiest to understand examples of it helping you in real life is this: imagine you’re being chased, if you can run for a longer period of time than the person chasing you, then you’ve possibly saved your life. In Crossfit, Rich Froning has been known to work for very long periods of time at a lower lactic acid threshold and heart rate than the average athlete. Why is that? Rich has spent time doing the “non-sexy” training to increase his work capacity. Thursdays are going to be the days where you have two options, either push hard to have a tough workout, or take it easy and allow your body to recover. Either way, you’re going to increase your work capacity.
Let’s get it!
Weekly WODs:
Monday
Crossfit – Balls to the Wall
It doesn’t get much better than a 1k buy-in to a leg day slay fest! Our workout begins with a 1k row followed by wall balls, deadlifts, and max sit-ups for the remainder of the clock. You’ll have two sets to complete so don’t smoke yourself on the first round.
Burn
For Time
40-30-20
Cal Bike/Row
Alt. DB Snatch (Athlete Choice)
16:00 Cap
Tuesday
Crossfit – Prep your Positions
The focus of today’s strength piece is to nail our first pull from the floor. Any deviation from the starting position in an olympic lift can cause an unstable catch or even worse a missed lift. Today’s conditioning is a 13 minute workout is intended to make athletes find their maximum sustainable pace. Athletes should bring their ropes to class as well motivation to hang snatch and bike.
Burn
Triple AMRAP
AMRAP x 6
7 Ring Row
7 Push Ups
14 Sit Ups
Rest 1:00
AMRAP x 4
5 Ring Row
5 Push Ups
10 Sit Ups
Rest 1:00
AMRAP x 2
3 Ring Row
3 Push Ups
6 Sit Ups
Wednesday
Crossfit – The 4×4
We’re earning sweat and rest in today’s conditioning. We have four, four minute intervals of sprints, up-downs over a bar, and front squats. The intent of this workout is to set a time to accomplish the work in each set and try to match it in the following sets. Let’s be consistent today!
Burn
10 MIN AMRAP
4 Rounds
20 Air Squats
150m Run
*Time remaining, Max Plate G2OH, each break = 5 Burpees
Thursday
Crossfit – Airway Assault
Conditioning and capability go hand in hand. There’s no limiting factor in today’s workout except your will to push when things get tough. Athletes will either push the pace or pull back in today’s cardio intervals of machine calories and running. Find out what’s just beyond being uncomfortable today!
Burn
20:00 To Complete
4min – 3min – 2min – 1min*
(Pick a machine)
*After each round complete:
20 Hollow Rocks
20 Glute Bridges
20 Banded Bicep Curls
20 Banded Tricep Extensions
Friday
Crossfit – The Limiting Factor
Sixteen minutes is a fairly long time to stay moving in a Crossfit style workout. If it involves complex gymnastics then it can make it increasingly difficult. Our goal today is to pick a gymnastics break up strategy from the start and stay true to it. We have toes to bar, dumbbell hang power cleans, push press, and burpees.
Burn
6 Rounds For Time
8 DB Squat Cleans
8 DB Push Press
10/7 Cal Bike
15:00 CAP
Saturday
Crossfit – Bestie Burnout
We’ve got 2 rounds and a lot of ground to cover in today’s WOD. Our workout starts with a four minute running interval followed by plenty of wall balls and single-arm devil’s presses. It’s a partner WOD so make sure you call all your homies on Friday night so they are prepared for an early morning sweatfest.
Burn
3 Rounds
20 Wall Balls
40 Double-Unders
100m Farmers Carry
15:00 CAP
Week In Preview, August 1st, 2021
“Don’t watch the clock; do what it does. Keep going.”
-Sam Levenson
Weekly WODs:
Monday
Crossfit – Hinge / Pull
You’ll be finding your hamstrings in today’s workout for sure. We’ll take the first portion of class to work on endurance in the deadlift. Our conditioning for today is 5 rounds for time of a spicy kettlebell complex followed by abmat sit-ups.
Burn
AMRAP x 16 MIN
200m Run
10 Alt Suitcase Lunges
20 Double Unders
10 Burpees
Tuesday
Crossfit – Scarecrow
Your arms might be permanently stuck overhead after our AMRAP style workout. Today’s exercise prescription comes in the form of assault bikes, box jumps, and shoulder to overhead. Be ready for a long grind!
Burn
15 MIN EMOM
Min 1: KB or DB Push Press
Min 2: 15 Cal On a Machine of Choice
Min 3: 15 Box Jumps
Wednesday
Crossfit – 3 x 12 Back Squat + Hell’s Kitchen
It’s not too often that we spend time working in the higher rep ranges for strength, but today’s back squat will have us under the bar for quite awhile. We begin class with 3 sets of 12 moderately heavy back squats followed by something spicy that Coach David cooked up. Get ready for devil’s presses and sprints!
Burn
Triple AMRAP
AMRAP x 4 MINS
12 Ring Rows
12 Slam Balls
Rest 1:00
AMRAP x 3 MINS
8 Ring Rows
8 Slam Balls
Rest 1:00
AMRAP x 2 Mins
4 Ring Rows
4 Slam Balls
Thursday
Crossfit – Pick Your Poison
We don’t have to make sweat angels and blow snot bubbles everyday to train effectively. Today’s workout can be taken two different ways. If an athlete wants to recover this workout is great, and if an athlete wants to go a little harder this workout can be equally effective. Athletes should expect to see some sandbag action, Turkish get-ups, double-unders, and static holds.
Burn
Every 3:00 x 5 Sets
15/12 Cal Row
12 DB Burpee Deadlifts
9 DB Deficit Push-Up
Friday
Crossfit – DREW WOD
Today we’ll be performing our annual Drew WOD! Come in and show your support.
Burn
10 MIN AMRAP
100m run
10 DB Hang Power Cleans
10 DB Front Squats
10 V-Ups
Saturday
Crossfit – “The 300”
Good luck, Chuck! Today’s workout is a smoke show. We have 100 reps of toes to bar, rower calories, and hang cleans. We’ll perform it “Murph” style where reps can be partitioned in any way an athlete chooses.
Burn
EMOM x 8 MIN
MIN 1: 12 Up Down Box Step Ups
MIN 2: 14/11 Cal Bike
-Rest 2:00-
EMOM x 8 MIN
MIN 1: 20 KB Sumo Deadlift High Pull
MIN 2: 14/11 Cal Bike
Week In Preview, July 11th, 2021
“Life’s tragedy is that we get old too soon and wise too late.”
– Ben Franklin
Drop Us A Review
Over the years CFK has provided the local community with a resource for living a healthy lifestyle and embracing the mentality of getting 1% better everyday. We LOVE our athletes and love what we do. Our goal is to reach as many people as possible with our unique programs while improving the health and longevity of all that come through the doors.
If you are as passionate about helping others as we are we would love to hear your story. Share your story and let the world know how CFK has impacted you.
Weekly WODs:
Monday
Crossfit – Powering The Pull
We’ll be putting our strict pulling strength to the test in the first half of today’s workout. In our strength, athletes will perform a strict vertical pull. So whether you are still trying to accomplish your first strict pull-up or level up your pull-ups with an L-sit you’ll have plenty of options. Our conditioning might give you “AB-DOE” if you don’t scale appropriately. We have tuck-ups, dumbbell walking lunges, and bike calories.
Burn
5 Rounds For Time
30 Tuck-Ups
20 Single DB Walking Lunges
10/8 Cal Bike or Row
Tuesday
Crossfit – Cleanin’ Crew
It’s all about heavy cleans in today’s sweatfest. Our two part conditioning is competition style with a strength event followed by a 12 minute AMRAP. We have a heavy 3-rep clean for the strength component and a nasty burner of power cleans, push presses, and rowing.
Burn
12 Minute AMRAP
250/200m Row
9 DB Power CLeans
6 Shoulder to Overhead
Wednesday
Crossfit – Coach David’s Gift of Health and Happiness
Some would say burpees are death disguised as health. We’ll let you decide after today’s strength piece. For the strength, we have tempo presses and back squats. We’ll also test how many times you can fall and get back up in 3 minutes in the conditioning. The winner of today’s event gets bragging rights and burpee lung!
Burn
For Time
30-20-10-20-30
Burpees
DB Shoulder to Overhead
Thursday
Crossfit – Mid-Week Movement
We’ve conquered some pretty gnarly workouts this week so it’s time to restore our bodies with a longer workout that prioritizes consistency. Our grind style workout is a 28 minute alternating EMOM of bike calories, box jumps, and weighted sit-ups.
Burn
18 Minute EMOM
Min 1: 15/12 Cal Bike/Row
Min 2: 10 Box Jumps (24/20)
Min 3: 15 Weighted Sit-ups
Friday
Crossfit – Heavy Dead + Cindy-Esque
Bring your weightlifting belt to class cause we’re going hard and heavy. We have a heavy 3-rep deadlift followed by bodyweight conditioning. Our conditioning includes hand-release push-ups, strict pull-ups, and air squats.
Burn
10 Minute AMRAP
5 Jumping Pull-ups
10 Hand-Release Push-ups
15 Air Squats
Saturday
Crossfit – Kettlebell Flow
It’s not to often we perform a kettlebell complex, but today is the day. We have a skill session that includes a kettlebell flow of deadlifts, high pulls, cleans, and snatches. Our conditioning will build upon the patterns we used in the skill session as a tackle 5 rounds of swings, carries, and running.
Burn
16 Minute AMRAP
15 American Swings
100m Farmer’s Carry
200m Run
Week In Preview, July 4th, 2021
“The only true wisdom is knowing you know nothing.”
– Socrates
Supplement Spotlight
Vitamin D deficiency is a very common problem in the United States. It’s even been proposed that less than 5% of collegiate athletes have sufficient levels of D.
Vitamin D is well known as the sun vitamin, but plays roles in immune function, blood pressure, and calcium absorption to repair bone. We sell D3 at both locations. So be sure to snag your bottle of Puori D3 ASAP!
Weekly WODs:
Monday
Crossfit – Belly Buster
Today’s conditioning is a great test of controlled mobility. Our 14 minute workout will light up your core as you tackle Russian swings, kettlebell front rack carries, and sit-ups. We’ll also have a bicep finisher for those interested in bringing the gun show to work in the morning.
Burn
We’ll be grabbing a heavier set of dumbbells for today’s 15 minute shoulder burner. Our conditioning piece consists of ring rows, thrusters, double-unders, and sit-ups. Athletes should be able to progress through all movements unbroken using the sit-ups as a quick recovery.
Tuesday
Crossfit – Intestinal Fortitude
We’ve got strength and conditioning on today’s agenda. We begin with an ascending ladder of sumo deadlifts where we will build to a moderately heavy set of 4 reps. It’s a great day to complain a little less and work a little harder. We have 100 bar facing burpees paired with sumo deadlifts every minute on the minute.
Burn
The quads and calves will be getting their fair share of fitness today as we perform 5 rounds of 3 minute intervals. Athletes will be performing either double unders or single unders as well as med ball power cleans and tuck-ups.
Wednesday
Crossfit – Shoulder Showdown
It’s all about getting those Johnny Bravo shoulders today! We have a strength complex of 1 push press followed by 2 push jerks. Our conditioning will build upon our overhead practice as we hit some short and spicy AMRAP intervals. We will be push jerking and pulling in today’s WOD.
Burn
If Burn had a workout of the week today’s WOD would be a contender. We have a descending ladder of rower calories and dumbbell thrusters. It’s all gas and no breaks on this one!
Thursday
Crossfit – Bye, Bye Lower Body
It’s leg day and it’s gonna be quite a session! We 5 sets of squats to kick today off followed by an E5MOM. On each 5 minute interval we will be mixing things up with some 1 and 1/4 back squats, a quadruped crawl, and our favorite hamstring exercise the death march.
Burn
Another day, Another EMOM. Today’s workout includes 16 minutes of max dumbbell squat cleans, farmer’s holds, seesaw rows, and hollow holds.
Friday
Crossfit – Bar Star
We’ve got a plethora of movements that build on each other in today’s workout. We’ll be mixing the hinge pattern with full hip flexion in the toes to bar. In our workout, athletes should be able to go unbroken on a small set of toes to bar, knock out a few dumbbell ground to overheads, and pick a manageable pace on up-down box jumps.
Burn
Our training EMOM for today focuses on developing explosive hip extension. Our 16 minute workout includes running, double dumbbell snatch, burpee box jump overs, and deficit push-ups.