Week In Preview July 21st, 2019


“Don’t let anyone feel like they can beat you.”

-Michelle Letendre

Supplement Spotlight:

Blackmarket Raw Glutamine

Glutamine is the king of supplements when it comes to reducing muscle soreness. It is the most common amino acid found in the muscles, and plays a major role in protein synthesis to repair broken down muscle fibers. Glutamine is also a neurotransmitter found in the brain that increases memory and focus. If you find yourself getting super sore from tough WODs and wanting to hold back on the gym, you may consider adding raw glutamine to your routine.

Weekly WODS:

Monday – Trap City

The first training day of the week will allow us to knock the rust off of the sumo deadlift high pull.  You should also prepare for longer interval running and high repetitions of  push press! Our optional finisher will be gut buster that incorporates challenging core stability movements.

Tuesday – Have it Your Way it’s Pull Day

We have done a lot of EMOM training lately, and many of you have probably seen the results! You might have even FELT them! Our workout today consists of an alternating EMOM that includes calories on the rower,  a double kettle-bell front-rack hold, and your very own choice of a gymnastics pulling movement.

Wednesday – Squat Day (Week 6)

We have made it to week six of our current squat cycle! We will add a small amount of weight this week! Our focus is to own positioning in preparation for the upcoming test week! The second portion of class will allow us to cook up a spicy AMRAP of overhead squats and bar-facing burpees. You should find a comfortable pace on the burpees, and weight you can go unbroken with for the squats.

Thursday –  Beach Body Abs

Isometric holds are one of the best ways to build core strength.  Day 4’s workout will tax your midline, and build those washboard abs! Our workout includes exercises that require midline stability! However, we will challenge our stability by getting our heart rate elevated! Get ready for some intense bouts of rowing, box jumps, ring dips, and toes to bar.

Friday – “The Cali Bear”

Weightlifting requires superior mechanics, strength, and endurance. Our workout is a weightlifter’s dream! We will have many heavy clean and jerks within a small twenty minute window.  Bring your lifters, and bring your muscle to “Cali Bear”.

Saturday – Community WOD

 How fast can you and your buddy perform medicine ball cleans,  mountain climbers, and intervals on the rower?  If you come to our free community workout you’ll find out!

Saturday – Level 2

Bring your best buddy from CFK to our 10:15am workout on Saturday! We have two separate AMRAPs that include interval buddy runs, and another which includes pushups, kettle-bell swings, and double unders!

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