“A man who wants to lead the orchestra must turn his back on the crowd.”
– Max Lucado
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Train Hard. Recover Better.
Monday – Air Jordan
Do you have mad “hops”? We have a max height box jump in today’s 12 minute skill session. Our workout will include box jump overs, push presses, and a short running interval. Our intent for the workout is to go unbroken throughout all movements. Make sure to check your ego at the door and scale weights appropriately!
Tuesday – Attack the Rack + The Humbler
It’s time to put on your game face and get under some heavy weight. It’s not your average training day in our second workout of the week. We will be performing a wave-loading style back squat workout that will allow us to get some challenging weights on our backs. Don’t know what wave-loading is? It’s okay, just show up and we’ll show you. We hope humility is in your wheelhouse because our workout of up down devils presses, goblets squats, and dumbbell snatches won’t disappoint.
Wednesday – NCFit Benchmark “Uppercut”
Our buy in for today’s workout is 20 ring muscle-ups. Don’t let that discourage you from coming to class. We’ll have scaling options ready to meet your training goals. Upon completion of the gymnastics buy-in we will be going through several rounds of lateral burpees and power cleans. We’ve done this workout awhile back so check your previous scores.
Thursday – Blazing Fury
Bring a fire extinguisher and a bag of ice to the gym today. You’ll need it to put out the fire in your thighs. Our conditioning will slow roast your quads with wall balls, bike calories, and double-unders. Don’t forget post workout mobility after class.
Friday – Form Focus Friday
We’ll be learning the fundamental life skill of picking heavy things up off the ground today.Let’s clean up our deadlift today with proper tensioning. We begin today’s workout with a heavy 3 rep deadlift, and will follow it up with a very grippy conditioning workout. Our workout will include toes-to-bar and dumbbell deadlifts. Train with intention today, and let’s get better.
Saturday – Crossfit / Level 2
Our conditioning workout for both classes will include hang power snatches, rower calories, and overhead barbell lunge. It’s a long workout today.Our complex will increase in reps and calories as we progress through our 20 minute workout.
Saturday – Burn Class
We’ll be spending quality time with the med balls today as we complete the NCFit Benchmark workout “Med Ballin”. Our workout is 4 rounds for time of wall ball hang squat cleans, wall balls, wall ball lunges, and a 200m wall ball run. It’s time to toast the legs!