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Monday – Nickels and Dimes
You know how to get better at pull-ups? Do more pull-ups. Day 1 is all about pull-ups this week! We have a 7 minute skill session that will allow us to work on the kipping pull-up progression, and hopefully have us stringing multiple reps together before class is over! Our workout includes chest to bar pull-ups and quick running intervals.
Tuesday – Hangman
In recent workouts we have overloaded the barbell during strength work to prime us for our WODs. We will be sticking to that plan today for the hang power clean! Our workout today includes strength work on the hang power clean, and a WOD that includes more hang cleans and lots of box jumps.
Wednesday – Squat Test Day
We have made it to the end of the cycle! It’s time to test! ONLY if we have been consistent throughout the squat program. We will finish off the day with the CFK benchmark workouts “Barfight” and “Knock-Out”. Your choices are a max effort 500 meter row, or 1:00 of max calories on the assault bike.
Thursday – Silent Library
We have not one, but two strength pieces today! We will start our strength session by performing quiet deadlifts. By performing quiet deadlifts we allow our selves to hone in on positioning, and maximize time under tension. We will also be testing how quiet you can be when performing deadlifts with a double overhand grip. Our next strength segment will include tempo strict press, and a WOD that will have you hinging to high heavens.
Friday – Inhaler
The things you want to do the least usually provide the most. So…are you ready to run? Our workout gives us 12 minutes to complete a 1 mile run along with max meters on the erg. We will finish up with pull-ups, sit-ups, and pushups in another bodyweight AMRAP following the rowing meters.
Saturday Community WOD
Bring your friends to our free 9am community workout! We have snatches, suitcase lunges, and double-unders for 12 minutes of absolute happiness.
Saturday L2 – “Faceplant”
It’s time to earn that rest day! Our two part workout today is thruster heavy! We will dedicate the first half of class to a cluster (squat clean thruster) complex that will get the quads fired up for the conditioning piece. We have a partner workout of 120 Thrusters and 120 kickbacks. Our couplet of thrusters and kickbacks can be broken up in any way between partners.