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Upcoming Events:

Last Call for #Committed T-shirts – Wednesday, 6pm

T-Shirt orders will be processed on January 30th (Thursday). Please make sure to get your orders in before the deadline on Wednesday at 6pm! Here’s the LINK TO ORDER, and if you were on the #20Committee in October, November, and December of 2019 hit up coach Rick ([email protected]) for your discount code before you place your order!

Weekly WODs:

Monday – Muscle Up Your Monday

We’ll be spending the first class of the week honing in on the elusive ring muscle up. Our skill work at the beginning of class will set us up for the NCFIT benchmark workout “Uppercut”. We can guarantee the buy-in for this workout of 20 ring muscle-ups will set the tone for the following rounds of lateral burpees and power-cleans. If you don’t have ring muscle-ups we’ll modify to burpee pull-ups.

Tuesday – Squat Day, Week 1 (Retest)

Did you have an “off” leg day last week? That’s okay! We are retesting for our upcoming squat cycle this week! Our goal this week is to find a “technical” max. There is absolutely NO need to board the “struggle bus” attempting 5 rep max at the beginning of the cycle. We are looking to own our movements from start to finish. We will finish our 5×5 or 5×3(if coming from the floor) squat cycle with the benchmark partner workout “Tailpipe”. Each partner will alternate through static kettlebell positions while the other partner crushes short distances on the rower.

Wednesday – Pop and Drop

We will be working heavy 3 rep hang snatches, toes to bar, and hand-release pushups during an alternating 18 minute EMOM. The toes to bar will assist us in opening the hips, and allow us to build in weight across each set of hang snatches.

Thursday – 20/20

If it’s the middle of the week, and you already want to break things… Come to class and get your mid-week frustrations out on slam balls! We have 5 sets of slam balls and suitcase lunges for today’s conditioning workout. However, we will have an option for plate ground to overhead if slam balls aren’t your thing!

Friday – Box Jump Blowout

Your body will get a workout from the top, down today. You’ll view the WOD in wodify on Thursday night, and expect to have a shoulder intensive workout. However, this one will burn your legs as much as your shoulders. The name of the game in today’s conditioning piece is explosive movement and rapid hip extension. Get ready for lots of box jumps and push presses.

Saturday Community WOD

Our free workout this week is fast and furious. We have 6 sets of 2:00 minute workout segments. During these segments we will complete short running intervals, double dumbbell snatches, and a few double unders. Since the intervals are so short we suggest scaling to single unders to preserve the stimulus for this workout.

Saturday L2

You’ll get the chance to channel your inner strongman at the beginning of class with a 1RM dumbbell snatch on each arm. Our focus is dumbbell cycling in our workout today. We have single dumbbell front squats, alternating dumbbell snatches, situps, and a very odd movement called the single dumbbell burpee! Our goal is to stick with lighter dumbbells and go mostly unbroken on this workout! Remember, you aren’t getting any gainz looking at your shoe laces! Let’s scale appropriately today!