Week In Preview, Saturday October 25th, 2020

“Talent without grit is just potential. Talent plus grit is unstoppable.” 

-Ben Bergeron

 


Event Spotlight:

On Saturday, November 21st we’ll be hosting our annual Travis Manion WOD. The proceeds for this event will support veterans, their families, and families of fallen veterans.  The workout for this event consists of 7 rounds of 400 meter running intervals and 29 Back Squats. The weights and variations of the squat will be altered to allow all athletes to participate. Come out and show your support for this awesome cause. Here’s how you can register.

Registration Fee: $29 (Individual workout), $58 (Partner workout) – includes event T-shirt, pictured below!

*Register by October 28 to guarantee a shirt day-of. Last day to register is November 9

How to Register: Click  Here for North, Click Here for West

Date: Saturday, November 21

Time: 10:00 AM

Location: CFK West & CFK North

Who’s Welcome: EVERYONE! Share with friends!

Weekly WODs: 

Monday  –  Triple Under Wonder

If you’ve been crushing double-unders then today’s workout will give you a chance to work the triple under. We kick today’s workout off with a 12 minute low intensity skill session of tempo sumo deadlifts, static holds, and rope work. Don’t let the EMOM format of today’s workout fool you! You should expect to see sumo deadlifts, up-downs, double-unders, and sit-ups in our 16 minute conditioning workout.

 

Tuesday  –  Tricep Tuesday

Tuesday is all arms! We have a five round for time workout of dumbbell snatches and the athlete’s choice of either box dips or ring dips. It’s wise to pick a dumbbell option that allows you to achieve 20 unbroken snatches in today’s workout.

 

Wednesday  –  Target Practice

We’ll be kicking off today’s workout with a heavy 5 rep front squat followed by a quad intensive conditioning workout. We’ll spend plenty of time at the wall as we complete over 100 wall balls in today’s workout. We’ll break up our sets of wall balls with longer running intervals to flush the legs.

 

Thursday  –  Push Pull Recovery WOD

We won’t lie the programming has been tough in the last few weeks! We’ll dial it back in today’s workout as we perform an AMRAP style 30 minute recovery WOD. Our workout includes rowing intervals, pull-ups, step-ups, and push-ups.

 

Friday  – Capacity Testing Couplet

Our day five workout will challenge even the fittest of athletes. We’ll  combine hang power cleans with high skill gymnastics. Our gymnastics movement for today’s workout is the handstand push-up, or a variation of the handstand push-up that allows each athlete to do quick sets of 5 reps.

 

Saturday  – Happy Halloween

Whatever your plans are for halloween be sure to do some damage control before raiding your candy stash! Our workout for today is “Elm Street”. Our regular crossfit class will perform one round of devil’s presses, sumo power cleans, floor presses, and front squats. Each movement in the workout will followed by a running interval. Level 2 will be performing two rounds of Elm Street.

 

Saturday  –  Burn

Pick your weights wisely in Burn class today. Our workout will test your grit as you attempt to perform each movement for two minutes each. The movements include russian swings, goblet reverse lunges, and Turkish-get ups. In workouts like this its always better to go lighter and stay moving.

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:

«

Next Post:

»