Week In Preview, October 4th, 2020

“The way to get started is to quit talking, and begin doing.” 

– Walt Disney

Supplement Spotlight

Black Market Raw Creatine

In order to progress in Crossfit your body must adapt to the demands placed on it each day. If you are consistently challenging yourself with the appropriate doses of intensity then you’ve most likely seen results through improvements in strength and endurance.

In Crossfit, power production is the name of the game.  The energy needed to perform intense exercise as well as muscular contractions is fueled by Adenosine Triphosphate (ATP). Most know ATP as the muscle cell’s energy currency. BlackMarket’s Raw Creatine helps to convert creatine phosphate into ATP to fuel intense exercise. Creatine is one of the most highly researched and proven sports performance supplements on the market. It’s no wonder why athletes have been supplementing with it for years. Get Some and Get At It!


Upcoming Events

    • Saturday, October 10th

On the second Saturday of October we’ll be assisting other habitat for humanity volunteers as we help with building from 8am-3:30pm. No experience is necessary!  If you’re ready to give back to your community here is the link to get signed up! All volunteers MUST register through the link and create an INDIVIDUAL account.

Sign Up Now

 

 

 


 

Weekly WODs: 

Monday – Test Day

Your coaches love you. We love you so much that we’ve cooked up “Fran” for your day 1 workout. If you haven’t done this workout before it’s a great day to put light weights on the bar and move FAST! Our goal is a 3 to 4 minute workout with some athletes finishing sub-2 minutes.

Tuesday – Battle of the Bookends

We’ll be book ending our chipper today with longer rowing intervals. Our intent is to keep the same pace on each rowing distance even when fatigued. Today’s longer duration workout will also include slam balls and power cleans. Since the reps are fairly high on the slam balls and power cleans our goal is to pick weights we feel comfortable moving for the long haul.

 

Wednesday  –  Rump Pump Central

We’ve got lots of legs and lungs in store for day 3. On a 4:00 running timer athletes will perform a running interval, plate ground to overhead, and overhead plate lunges. We’ll flush out the post-WOD soreness with heavy barbell back rack holds and sled-pushes!

 

Thursday  – Gluteus Gain Train

Our workout for today is a slower tempo workout with a focus on quality. We’ll be looking for great movement as we perform 4 sets of Romanian deadlifts, seesaw dumbbell rows, flutter kicks, and superman holds. We’ll finish of the day with a spicy finisher of arm curls and glute bridges.

 

Friday  – Open Workout 20.2

We’ll be revisiting a workout from the 2020 Crossfit Open. You might have crushed this workout last time, or it may have crushed you. Regardless of our previous outcome it’s time to get fired up about heavy dumbbell snatches, toes-to-bar, and double-unders. Let’s see how far we’ve come since the last Open!

 

Saturday  –  Crossfit / Level 2

We’ve got everything you need in order to earn your “rest day” on Sunday. Our strength session will include slow goblet step-ups with an emphasis on the eccentric portion of the lift as well as overall stability. In our conditioning, we’ve got plenty of deadlifts, bike calories, and box-step ups to wake those glutes up! Our finisher will include side planks and v-ups.

 

Saturday –  Burn Class

Have you ever wondered what competing in Crossfit feels like? Our team workout for burn class will allow athletes to share an AMRAP of bike calories, Russian swings, and wall balls.  May the best team win!

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