“I honestly think it is better to be a failure at something you love than to be a success at something you hate.”
– George Burns
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Weekly WODs:
Monday
Crossfit – Midline Smoke Show
We have a great mix of quality unilateral strength work mixed with conditioning. We’ll kick class off with 3 quality sets of single leg Romanian deadlifts, single-leg glute bridges, and alternating dead bugs. Our conditioning will put special emphasis on the hinge pattern as we speed through moderately-heavy deadlifts, box jump overs, and sit-ups.
Burn
Today’s burn workout makes up for any leg days you’ve missed in the last few years. We have a high-rep descending ladder of dumbbell thrusters and suitcase lunges.
Tuesday
Crossfit -Squat Session + Target Practice
If CFK had 10 commandments one of them would be “Never miss a squat day”. Our workout begins with a 15-minute back squat strength session followed by a leg intensive conditioning. Our conditioning is four rounds for time of wall-balls and bike calories.
Burn
Our Burn workout of the day is entirely bodyweight movements. The volume of today’s workout is relatively low so be sure to own each movement. Movements include running, push-ups, and sit-ups. In our workout, we will prioritize stability and range of motion for each rep of the push-up.There is no shame in scaling your push-up to a variation that allows you to get better.
Wednesday
Crossfit – Cycle Session + “Randy”
Today we’ll be revisiting 75 power snatches for time, but before we get into our sweat session we’ll take a few minutes to get acquainted with efficient barbell cycling in the extended warm-up.
Burn
Our workout consists of kettlebell sumo deadlift high-pulls, bike calories, and wall balls. We should use a medicine ball and kettlebell that allows us to stay unbroken for at least a few rounds.
Thursday
Crossfit – RX+ Gymnastics Day
In today’s workout athletes will have the opportunity to pick between pull-ups and bar muscle-ups if they have them. Our workout is two sets of double five minute AMRAPs. Some of the movements include quick sprints, different variations of the pull-up, and burpees. Athletes should aim for 2 rounds of all movements in each 5 minute AMRAP.
Burn
It’s time to test your work capacity as we get after an 18 minute EMOM of burpee box step-ups, double-unders, and dumbbell hang cleans.
Friday
Crossfit – Shoulder Sizzler
It’s a good idea to hit the shoulder mobility bands before class today. We have a high volume shoulder to overhead workout where athletes will perform two descending ladders of double-unders and shoulder to overheads. Each ladder will use different weights and rep schemes.
Burn
It’s all about perfection in today’s 20 minute AMRAP. We have perfect ring rows and running intervals planned in our long sweat session.
Saturday
Crossfit/ Level 2
Our goal for level 2 and regular Crossfit is to finish our Saturday chipper within sixteen minutes. Some of the movements include pull-ups, alternating box step-ups, pistols, and dumbbell front squats. Coach Rick has blessed level 2 with a descending ladder of biking calories and burpees post-WOD. Level 2’s post-WOD conditioning is great for any athletes planning to compete in the next few months.
Burn
Our interval style workout might steal your legs from you. Every 3 minutes for 5 minutes athletes will push the pace on the rower, smash med-ball squat cleans, and hustle through mountain climbers.