“The man who thinks he can and man who thinks he can’t are both right.”
This Saturday (10/30): Take Back Your Back with Shift Performance PT, 11:30am-12:30pm, at West.
Blake Bohannon, DPT and CFK Coach, will be running a seminar all about keeping your back healthy and strong with steps on how to not only recover from injury, but prevent it from occurring in the first place!
Crossfit – Squat Day!
Continuing our strength cycle, week 6, you can expect 4×3 tempo back squats, followed by a MetCon consisting of Dumbbell Hang Power Cleans, Single Dumbbell Lunges, and sit ups. Today is all about the drumsticks!
10:00 Time Cap
Finisher, 3 Sets
10/10 Weighted Step Ups
20 Banded Hamstring Curls
Crossfit – “FIGHT GONE BAD”
Starting the day off with some strength work, supersets of Sumo Deadlift building to a moderate weight and tall Box Jumps. Then finish strong with a CrossFit Classic!
EMOM x 15:00
MIN1: 6/6 Single Arm Dumbbell Burpee
MIN2: 12/12 Single Arm Dumbbell Push Press
MIN3: 18 Sit Ups
Crossfit – Benchpress
Strength cycle day today with our 4×3 tempo benchpress! The MetCon will consist of Burpees, Running (1 miles worth, so grab your running shoes), and Plate Ground to Overhead.
AMRAP x 7:00
12/10 Calorie Row
7 Box Jumps
12/10 Calorie Bike
7 Box Jumps
– Rest 2:30 –
Crossfit – Aerobic Capacity Day
Intervals for 20:00 consisting of Rowing, Air Squats, and Strict Pull Ups! We’ll finish the day with some bodybuilding, 3 sets of Zottman Curls, Skull Crushers, and Banded Upright Rows!
8 Rounds For Time
10 Wall Ball Squat Clean
12 Wall Ball Reverse Lunges
14 Wall Ball Plank Rolls
Crossfit – Shoulder to Overhead Work
Today you can look forward to continuing our overhead work with push presses and push jerks. The MetCon will consist of push ups and American kettlebell swings, sprint style! Then to finish out the day we will have some core work at the very end.
“Helen Goes To Bun”
3 Rounds For Time
21 Kettlebell Swings
12 Ring Rows
Crossfit – “Painkiller”
Really cool complex to start the day today, Hang Squat Clean + Squat Clean Thruster, building to a moderate weight. Next will be the MetCon “Painkiller”, a workout made up of Thrusters, Toes to Bar, and Calorie Rowing. For the Level 2 class, you will have a skill finisher working on your Hand Stand Push Ups.
AMRAP x 10:00
:30 Double Kettlebell Overhead Hold
10 Kettlebell Suitcase Step Ups
:30 Wall Sit