CFK Weekly: August 28, 2022

Programming Sneak Peek!

Monday:

Let’s get some weight over head today, and get yourself under the Bar. Snatch Complex with OH Squats! The Metcon is going to keep the bar Over Head and let you accumulate reps over a box.

Tuesday:

This is Chipper is almost guaranteed to have something you like and something you want/need to work on! Pacing this one well will keep you moving today!

Wednesday:

Wave Loading Deadlifts. We introduced working on percentages last week and we are keeping that rolling with deadlifts today. Check your Wodify history for this one. The Metcon after will have us accumulating some big sets and working on a gymnastics skill.

Thursday:

Start with Accessories that compliment our work today. Row, Row, Row your “Boat”. Can you hit some consistent or negative splits? maybe you’ll hit a new personal best!

Friday:

We have multiple rounds for time today! Get ready for some Wall Balls. This Sprinty Threshold Metcon will test your legs ability to flush lactate. So attack the rounds and don’t stop moving.

Saturday:

Clean and Jerks on a Saturday in teams of 3. This may seem like a load of reps to get done but that’s what friends are for!



North Scheduling Shift: Effective 8/29/22

Due to popular demand: 7:30Am Crossfit is being moved back to 8:00Am Crossfit.

Saturdays 10:15Am Crossfit at North only will be canceled moving forward. We look forward to seeing y’all in the 8Am Crossfit.


Like OLY Lifting? Want to Test yourself?

CFK will be forming an OFFICAL USAW Team!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

More details and sign ups will be coming in the following weeks! We are extremely excited to announce this and have this opportunity available for all of you lifters out there. Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

More details will follow so be on the lookout for those!


Save The Date: Restore Core & Floor Workshop!

October 1st @ West w/ Dr. Kim Givelechian

Dr. Kim is back with another Restore Core workshop! More details will follow.


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

CFK Weekly: August 21, 2022

Programming Sneak Peek!

Monday:

Wave Loading Front Squats! We are going to work off percentages today; so make sure to look up your history in Wodify to help guide you here. Then you and a friend are going to see how many rounds your legs get you through. This is a awesome WOD for training Lactate Shuttling!

Tuesday:

Starting off with midline and shoulder stability. The accessory work will get you prepared for this PACER, where finding your pace will be key to not blowing up with rounds to go. Think RPE 7 in the first few rounds here.

Wednesday:

We have a fun one today with Power Snatches. Your “accuracy” will help decide how much work you do today!

Thursday:

Quality is the goal in this EMOM! We are doing push and pull today. Let’s work on your pull/muscle ups today. If you want to sting a little today you’ll get that too.

Friday:

Strength Complex working on getting that barbell overhead and getting yourself under the bar. Now that we got some strength and technique work done, lets test your shoulders endurance in rounds of an AMRAP.

Saturday:

We rocked shoulders on Friday so let’s get after your legs today with “Kelly” to cap your week of training!



CFK TOTAL: 2 Weeks and LOTS of PRs Later!

Thank you so much to everyone for coming out and participating and/or cheering on your fellow athletes! As we wrapped up our strength cycle we could not have thought of a better way test the work you put in! Congratulations to our Winners from this past Friday!


Like OLY Lifting? Want to Test yourself?

CFK will be forming an OFFICAL USAW Team!

Save the Date: October 8th! We will be heading to the USAW 2022 Tennessee-Kentucky Meet in Johnson City!

More details and sign ups will be coming in the following weeks! We are extremely excited to announce this and have this opportunity available for all of you lifters out there. Any questions can be directed to [email protected]


Speaking of lifting…

Save the Date: September 17th, 2022 @ CFK West

Squat Seminar w/ Coach Blake

More details will follow so be on the lookout for those!


Bristol Burnout Header

Saturday, September 24, 2022
Bristol Motor Speedway Infield

Join fellow CFK Athletes and form four-person teams (2 male, 2 female) for the chance at victory, all while helping raise money to support SCC Bristol’s mission of helping local children in need. The event will be held in the infield at Bristol Motor Speedway.

Click here for all the details!

Not looking to compete? Come out & support your friends!


COmmunity WOD Saturdays

Fitness is always more fun with friends! Our community WOD happens every Saturday at both locations at 9am. Bring friends and family! These workouts will be both beginner and veteran-friendly — challenging enough to get a good workout, but simple enough for anyone to join!

PLEASE have friends sign a waiver beforehand!

Waiver Link


Love CFK?! Write us a Review!

CFK North – Yelp

CFK West – Yelp

CFK North – Google

CFK West – Google

Mechanics, Consistency, Intensity.

Why MCI?

Mechanics, Consistency, and Intensity. It’s the way we teach all movements, not only for technique purposes but for safety too, as well as longevity of training. When sticking to the MCI of training you are able to learn the proper way to do your movements, how to do them consistently well, and able to slowly increase difficulty over time so as to not overtrain or increase the risk of injury. When an athlete is brand new to this style of training their body will take on a fair amount of shock at first before it learns how to recover and adapt. Sticking to the MCI allows time for the new athlete to get in great workouts while increasing their ability over time.

 

What Is MCI?

As stated above, MCI stands for Mechanics, Consistency, and Intensity. When these three things are integrated into training the risk of injury goes down, the body’s ability to recover goes up, and gains/improvements can still be made at a steady pace. Aside from the obvious, reducing the risk of injury is crucial to achieving goals because it reduces the number of setbacks you may encounter. This goes hand in hand with MCI because of the “C” being consistency. So we have mechanics being your technique, consistency being frequency of good technique, but also how frequently you train, and intensity being what makes your workouts more difficult.

Mechanics

Mechanics are your technique. Every exercise, every movement, has certain mechanics that allow your body to perform said movement. This can be described as holding/achieving certain postures throughout a range of motion. For example, an air squat: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The chest up, knees out, and feet flat would be our posture. Passing below parallel and then standing to a full hip and knee extension is our range of motion.

Consistency

Air squat mechanics have been established. Now we need consistent mechanics throughout our workout. Consistently achieving the proper mechanics of the movements is crucial to longevity and reducing injury. This consistency is not just to the end of a workout, but also to the end of a week of workouts. Alongside consistency of mechanics, we need consistency of activity. The more consistently you are active, the faster your body learns and increases its ability to recover; recovery-ability is key in making gains and improvements.

Intensity

Intensity is any variation that increases the difficulty of a movement or workout. This could be a tougher movement, more weight, more reps, less rest time, etc. Continuing with the air squat example, the mechanics have been established and consistent, now to increase the intensity, so back squat will be the example. Starting with an empty bar, the mechanics are still going to need to be the same: chest up, knees out, feet flat, hips pass below the knees, and then stand to a full hip/knee extension. The difference now is there has been the added intensity of a load being a barbell. If able to maintain the proper mechanics under the empty bar, then begin to add weight. Only increase the weight if the mechanics can remain consistent to keep injury risk low, refine the movements patterns, and still make increases in performance/strength over time.

Barbells For Beginners

Barbells Can Be Daunting

It’s no question that a barbell can be daunting for first time users. While it’s very well balanced by design, it is also quite awkward until you figure out the things it can be used for. It’s one thing to know the exercises possible through using the barbell, but its another thing to feel confident enough to do them, and do them well. The purpose of this article is to help any of you who are timid about using a barbell for the first time feel more confident about trying it out!

Start With The Basics

Begin with the easy stuff, basic movement patterns: squatting, hinging, pressing, and lunging. It is first important to know how to move your body on its own through space before trying to add weight.

Learn how to properly perform…

Air Squat: Feet shoulder width or slightly wider, toes turned slightly out, core engaged, chest up, eyes up; begin with the hips breaking slightly back and then descending down while driving the knees out over the toes, cue yourself to keep your chest up with flat feet until below parallel, then stand.

Hinge: feet no wider than shoulder width, core engaged; begin with a slight bend in the knees and then drive the hips back while bending forward at the waist with a flat back (cue yourself the keep your chest up while simultaneously bending over at the hips), reach down to the floor while maintaining the flat back until you reach the object you are trying to pick up, specifically, the barbell.

Press: using a PVC pipe, hands just wider than the shoulders, PVC pip touching your collar bones, core tight with ribs pinned down, glutes squeezed, quads squeezed; pull your chin back and press straight up into the air to a full lockout of the elbows with the biceps by the ears and your head then pushed back in between your arms, maintain the ribs pinned down to keep the spine neutral.

Lunge: take a step forward, keep your full foot flat on the floor as to keep from being only on the toes, cue yourself to “be on train tracks” so that you don’t sleep your feet too narrow; once stepping forward, keep your torso tall and bend the back knee straight down to the floor, lightly tap your knee to the floor then stand back up bringing the back foot forward to meet with the forward foot, repeat on the other foot to alternate legs.

Time For The Barbell

Once you have been introduced to and understand the mechanics of the movements above, it’s time to begin introducing the barbell.

Squats: front squats, back squats, and overhead squats

  • Back Squats: the barbell will rest across the back of your neck/shoulders. Tips For Back Squats: keep your wrists straight, cue yourself to pull your elbows together behind your back, and keep your eyes forward.
  • Front Squats: the barbell will rest on the front of your shoulders. Tips For Front Squats: focus on keeping your elbows up, whether they stay up or not, the consistent self cue’ing will help make that happen over time.
  • Overhead Squats: the barbell will be locked out over head with a wide grip. Tips For Overhead Squats: always practice with a PVC pipe before using the bar, cue yourself to consistently “press up” into the barbell throughout the entire squat to lock your shoulders into place and remain steady.

Hinging: excluding the olympic lifts: deadlifts, RDLs.

  • Deadlifts: this is the “object” as stated above that you will pick up off the floor. Tips For Deadlifts: keep your whole foot flat by not lifting your toes off the floor, this will keep you balanced and allow for more muscle activation. If your toes rise up and you set too far back on the heels, it is likely your hips will rise too fast when really we want the hips and torso to move at the same time.
  • RDLs: picking the bar up off the floor, the reps begin at the hips. Tips For RDLs: these should NOT touch the floor each rep, cue yourself to “arch” your back as you lower the bar toward the floor with a slight knee bend. By the time you reach the knees, if you have kept enough tension in your back, and chest up, then you should feel a stretch in the hamstrings at which point you will stand back up, squeezing your glutes at the top.

Pressing: strict press, and push press.

  • Strict Press: the bar will begin on the front of the shoulder like the front squat and finish locked out overhead. Tips For Strict Press: keep the bar close to your center of gravity by pushing it as straight up and down as possible, essentially, not pushing it around your head.
  • Push Press: the bar will begin on the front of the shoulder, and finish locked out overhead, but it will be aided by a slight dip and extension in the knees and hips. Tips For Push Press: keep the elbows high and cue yourself to “drive through the bar” at the top of your extension each rep.

Lunging: front rack lunges, back rack lunges.

  • Front Rack Lunges: the barbell will rest on the front of the shoulders, just as it does for presses and front squats. Tips For Front Rack Lunges: maintain core tension when you touch your knee to the floor, because if you “bounce” on the floor and lose tension and the elbows drop, you will be in a far less stable position and you’re likely to drop the bar.
  • Back Rack Lunges:  the barbell will rest on the back of the shoulder/neck just like back squats. Tips For Back Rack Lunges: don’t let your elbow flare way up, this will roll the barbell up the neck and make it increasingly difficult to maintain and upright torso which will also make the reps even more challenging.

Don’t let the barbell be what keeps you back from reaching your goals. When used properly it becomes an amazing training tool and can help make you stronger than ever. If you ever want more details, or have questions, never hesitate to ask for help or advice from a qualified coach or athlete.

Track System

Does the way you workout and train each day you’re in the gym reflect what your goals are?

With the new Track System, the goal is for you to be able to train in a way that more easily reflects your goals and your “why” for working out. Each day all three tracks (Sweat, Train, Compete) will follow the same workout, only on some of the days there will be some slight changes. Sweat will have some lighter weights and kipping movements. Train will have some heavier weights with a focus on strict movements. Compete will have the same heavier weights as train, but will also include higher skill gymnastics movements for those who want to do competitions. Sound simple right? Well, lets talk more in depth about the differences.

SWEAT

Sweat, as stated above, is going to have lighter weights and kipping movements. The goal here is to increase maximal power, AKA, work. With lighter weights and kipping movements, the hope is to be able to move as much as possible during each workout with less time spent resting, therefor getting the absolute most amount of time spent moving as possible. What happens when you move for longer? Your work capacity increases, conditioning increases, and best of all, if you can only workout a few days a week, its the best bang for your buck. Sweat is perfect for those who just want to get a great workout, sweat a lot, increase their fitness and functionality, build some muscle, increase their conditioning, and are not worried about high skill gymnastics movements.

TRAIN

Train has more of a focus on strength. Train will have heavier weights than sweat, but with greatly reduced kipping movements. The reason for this is that the goal with Train is to increase strength with both external objects and bodyweight. This track is perfect for those using CrossFit as a means of training for something outside of the gym, such as a sport or job (football, softball, rugby, LEO, military, etc.), or even someone more concerned about getting strong. This can almost be thought of as a strength and conditioning style focus.

COMPETE

Compete is fairly straight forward. This track will have the same weights as Train, but will also include high skill gymnastics rather than strict movements. With an emphasis on the higher skill gymnastics come a slightly increased injury risk, however the trade off is increased ability to perform in competitions/the CrossFit Open. This track is for those who want to compete, or even those who just want to work on those higher skills in a MetCon. Now, an important thing to make a note of, Compete is not necessarily going to teach you how to get your first muscle up or handstand push up, or any other high skill gymnastics movement. Instead, it will make you more capable of doing them at higher volume in MetCons.

 

At the end of the day, some movement is better than no movements, however, what is suggested to do is figure out what your goal is and then follow the track every day accordingly. For example, if your goal fits the Sweat track the best, then you follow Sweat every day rather than switching around. Every tack is still able to be modified and tapered to each individual every day, but being consistent with one track at a time is going to help you achieve your goals the most efficiently.

 

Lets get an example of a workout that would have three different variations for each of the tracks, shall we?

“AMANDA”

9-7-5

Ring Muscle Ups

Squat Snatches (135/95)

SWEAT: Lets change it to 15-12-9 reps, but do Burpee Kipping Pull Ups and (95/65) for the Squat Snatches. Lighter weight, simplified gymnastics, increased volume, however it should be able to be completed in the same time domain, but with less rest.

TRAIN: Keep 9-7-5, keep (135/96), but do Burpee Strict Pull Ups, or even Strict Chest To Bar Pull Ups.

COMPETE: Exactly as written.

 

The athlete who is less worried about strength and just wants killer workout will complete the Sweat version. Tom Brady needs strength, but shouldn’t risk messing up his shoulder with kipping, so he does the Train version. Rich Froning competes, so obviously he does the compete version. All athletes finish within the same time frame, but follow the workout as it best suits their goal.

What is your goal? What is your track? Stick with it, be consistent, crush your workouts, and smash your goals.

Week In Preview, Nov. 1st, 2021

“Life is ten percent what happens to you and ninety percent how you respond to it.”

– Lou Holtz

 


Thought of the Week:

There are three main reason one chooses to do CrossFit:
  1. They want to sweat, burn some calories, feel good, and have a good time.
  2. They want to push the envelope a bit, using CrossFit as a means of training for what they do outside of the gym such as a sport, hiking, first responder, military, etc.
  3. They want to compete in CrossFit, treating it as their sport.

What are you here to do? What is your main goal?  Does your workout intention every day reflect your main goal?


Weekly WODs: 

Monday

Crossfit  – International Chest Day.
Bench Press deload day! 7-5-3 reps, nothing crazy, prepping to hit that 3RM next week. Our MetCon will have Rowing, Tuck Ups, and Burpees.
Burn – 

AMRAP x 10:00

2-4-6-8-10…

Sit Ups

4-8-12-16-20…

Slam Balls/Plate Ground to Overhead

1-2-3-4-5…

10m Shuttle Run

Tuesday

Crossfit  –  Squat Day.
Deloading our Back Squats today with reps of 7-5-3, getting us ready to squat a house next week. The MetCon will have Single Dumbbell Front Squats coupled with Up Downs Over the Dumbbell, its going to be a fast burner!
Burn 

Every 2:00 x 4 Sets

200m Run

Immediately Into Max Reps of –

Set 1: Dumbbell Strict Press

Set 2: Dumbbell Burpees

Set 3: Dumbbell Front Squats

Set 4: Devils Press

1:00 Rest Between Sets

Wednesday

Crossfit – Push Jerks.
Deloading our Shoulder to Overhead today. The MetCon is simple, yet effective: running and more push jerks!
Burn 

5 Rounds For Time

20 Alternating Lunges

15 Ring Rows

10 Calorie Bike/Row

12:00 Cap

Thursday

Crossfit – Aerobic Capacity Day
MetCon today will have Rowing, Wall Sits, and some special skill work: Hand Stand Walking! And of course, we will have scaling options available to get everyone doing something upside down today. Following the MetCon we will have some Body Armor: Banded PVC Lat Pull Downs, Banded Overhead Tricep Extensions, and Curls.
Burn

For Time

500m Row

Rest 1:00

EMOM x 6:00

MIN 1: 6 Push Ups + 15 Sit Ups

MIN 2: 6 Burpees + 20 Kettlebell Sumo Deadlift High Pull

Rest 1:00

AMRAP x 2:00

Max Effort Row For Meters

Friday

Crossfit  – “THE INFERNO”
Today begins with some Sumo Deadlift waves for strength. Following the Sumo Deadlift, we have benchmark workout “THE INFERNO”, which consists of: Double Unders, Air Squats, and regular conventional Deadlifts.
Burn

AMRAP x 12:00

12 Alternating Kettlebell Push Press

100m Run

12 Alternating Kettlebell Suitcase Step Ups

Saturday 

Crossfit – Partner Workout Saturday (8AM); “ROCKY HORROR” (10:15AM, Level 2)
We will begin with a strength piece for both classes today which is building in weight for a complex of hang power cleans plus a hang squat clean. The 8AM class has a partner MetCon of Box Jumps, Dumbbell Thrusters, Dumbbell Snatches, and Pull Ups. The Level 2 class will also have the same strength piece followed by “ROCKY HORROR”, a MetCon with the same movements as the 8AM class, just with less volume as it is not a partner version. Level 2 will then finish the day with some Pistol Squat skill work.
Burn

In Teams of 2

AMRAP x 14:00

60 Calorie Bike

60 Russian Kettlebell Swings

60 Wall Balls

Week In Preview, October 25th, 2021

“The man who thinks he can and man who thinks he can’t are both right.”

– Confucius

 


Upcoming Events:

This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!

Weekly WODs: 

Monday

Crossfit  – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
Burn – 
For Time

2k Row

10:00 Time Cap

Finisher, 3 Sets

10/10 Weighted Step Ups

20 Banded Hamstring Curls

Tuesday

Crossfit  –  “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
Burn 
EMOM x 15:00

MIN1: 6/6 Single Arm Dumbbell Burpee

MIN2: 12/12 Single Arm Dumbbell Push Press

MIN3: 18 Sit Ups

Wednesday

Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
Burn 
AMRAP x 7:00

12/10 Calorie Row

7 Box Jumps

12/10 Calorie Bike

7 Box Jumps

– Rest 2:30 –

Repeat.

Thursday

Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
Burn
8 Rounds For Time

10 Wall Ball Squat Clean

12 Wall Ball Reverse Lunges

14 Wall Ball Plank Rolls

16:00 Cap

Friday

Crossfit  – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
Burn
“Helen Goes To Bun”

3 Rounds For Time

400m Run

21 Kettlebell Swings

12 Ring Rows

15:00 Cap

Saturday 

Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
Burn

AMRAP x 10:00

10 Burpees

:30 Double Kettlebell Overhead Hold

10 Kettlebell Suitcase Step Ups

:30 Wall Sit

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