Week In Preview, March 7th, 2021

“A good leader is a person who takes a little more than their share of the blame and a little less than their share of the credit.”    

– John Maxwell


 

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Weekly WODs: 

Monday

Crossfit  – Consistency is Key

It’s not about how fast or slow you go in today’s WOD it’s about finding repeatable efforts. Our workout today includes 7 sets of box jump-overs, running and toes-to-bar. We’ll rinse and repeat after a brief 1:00 rest between sets.

Burn 
We’ve got a 4 round pump session of push-ups, hang power cleans, and air squats for today. Our goal is to pick a number and style of push-up we can stay consistent with across all 4 rounds.

Tuesday

Crossfit  – Grip and Rip

We’ll kick today off with a strength session primer of one clean pull followed by two power cleans. Our conditioning will challenge our endurance as we perform a 2500m/2250m row directly into a heavy 3-rep touch-n-go power clean.

Burn 
The most satisfying part of being a coach is watching your athletes fight. Our workout today is not a test of strength, but a test of will power.  We have a 400 meter bookend run that sandwiches 10 rounds of assault bike intervals. Don’t leave your lungs at the house today.

Wednesday

Crossfit – CF Open Primer

We’ll touch base with the proper mechanics for the overhead squat in our strength session by slowing things down a bit. Our conditioning may make you reminisce on open workouts of the past. We have 5 rounds for time of overhead squats, ring muscle-ups, and double-unders. This workout is a competitors paradise.

 

Burn 
Our 14 minute AMRAP is meant to keep you moving the entire time. We have double unders, slam balls, and ring rows. Athletes should try to find a ring row variation that challenges them to get 10 reps unbroken.

Thursday

Crossfit – Recovery or Redline

You can take your pick of how you handle today’s workout. We can either take it low and slow, or try to achieve the infamous “Fran lung”. Our workout is two 10 minute EMOMs of rowing, slam balls, lunges, and kettlebell swings.

 

Burn – Prayer Meeting
Today’s workout is gonna hurt so good. We have 3 sets of 400 meter rowing intervals, devil’s presses, and a 200m sprint.

Friday

Crossfit  – OPEN 21. 1

Stay tuned for the workout release! Workouts are usually released on Thursday nights to allow athletes to prepare their minds for the upcoming workouts.

 

Burn 
Our workout for today is 4 sets of 4 minute AMRAPs. We’ll be sending up a prayer for your quads because they’ll be on fire. Our AMRAPs include box jumps, wall balls, and front squats.

Saturday

 Crossfit/ Level 2 

Level two will be getting after the Crossfit Open workout 20.1 if anyone missed it on Friday. Regular CrossFit classes at 8am will be sweating it out in an ascending ladder of bike calories, push jerks, and power snatches.

 

Burn 
If you’re currently only doing burn classes you may be considering doing Crossfit after today. We love burn, but sometimes it can be more challenging than our hour long class. Today’s workout is a real challenge. We have a 16 minute AMRAP of burpees, snatches, and sit-ups. 

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