“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
Transparent Labs Plant Based Vegan Protein
Ready for Transparency? That’s what Transparent Labs (TPL) is all about. What you see is what you get! There is no need to worry about hidden sugar, artificial flavorings, or sweeteners. TPL’s Vegan Protein contains 24 grams of protein and is only 150 calories per serving. So if animal products aren’t your thing you may want to give it a try!
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.