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- Shoulder Stability Workshop – This Saturday, 8 am @ CFK West with
- Knoxville Full and 1/2 Marathon training Program with coach Mary
- Jingle Bell Run – This Saturday!
Monday – Get Good at a Get Up
We will cover the Turkish Get-Up in a low intensity skill session at the beginning of class. Our conditioning workout today will test our ability holding static positions during periods of heart rate elevation. We have double unders, kettlebell swings, planks, and wall sits in our 20 minute AMRAP!
Tuesday – Devil’s Delight
The push press Wendler cycle continues this week! We will be getting heavy overhead. Our WOD is a double AMRAP that will test your cycling abilities with moderately heavy dumbbells. You will cycle through dumbbell devil’s press, push press, and suitcase lunges. Push the Pace and try to EMOM this one!
Wednesday – “Straight 100” NCFIT Benchmark
We tested this workout a few months ago in our level 2 class! It’s back again and ready to blast your legs! We have 100 reps of box jumps, wall balls, and calories on the rower for time!
Thursday – Hot and Heavy
Things are going to get uncomfortable on day 4! We will be setting a very aggressive pace on the bike or rower! We will be coming out HOT in an alternating EMOM of bike/row calories, lateral burpees, and heavy deadlifts.
Friday – Squat Day (Week 2)
Saturday – Free Community WOD at 9 am
Swing into your weekend with lots of kettlebell work! We have some new movements coming at you this week in our free workout! We have single arm kettlebell thrusters this weekend. Our double AMRAP also includes rowing calories and kettlebell swings.
Saturday – Level 2 at 10:15 am
We have monostructural, weightlifting, and gymnastics wrapped up into one butt-kicking workout! We will begin our day with a strength piece that incorporates barbell back rack walking lunges and muscle ups! The 10k team row afterwards will be sure to flush out those legs!