The Chief

2017-02-20

Max rounds in 3 minutes of:
• 95/135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Mobility:
Super Front Rack
Couch
Lateral Opener

"Mad Max"

2017-02-18

A. Skill
1. One-armed DB Snatch
4×5 (5/side)

-Two sets at the Power position, two sets in the Squat.

2. Dumbbell Overhead Walking Lunges
4×6 (6/side)

We’re going to practice these two [newer] movements at light, manageable weights. They may appear in the CrossFit Open🤔😱

B. “Mad Max”
AMRAP 12:
30 Double-unders
15 Sit-ups
30 Double-unders
15 Kettlebell Swings (53/35#)

Great day to train the double-under in manageable sets. In this AMRAP 12, we are looking for consistent sets on the jump rope. Break these up into sets that we can strive to hold for all 12 minutes. On the Kettlebell Swings, let’s choose a weight that allows for 25+ unbroken repetitions if we went for it. We want to aim to complete these repetitions unbroken each round.

Viking Cindy

2017-02-17

50 Calorie Row
5 Rounds of “Cindy”

40 Calorie Row
4 Rounds of “Cindy”

30 Calorie Row
3 Rounds of “Cindy”

20 Calorie Row
2 Rounds of “Cindy”

10 Calorie Row
1 Round of “Cindy”

1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Power Hour

2017-02-16

50 Clean & Jerks* (135/95#)
*EMOM: 5 Toes-to-Bar

On the Clean & Jerk, we are looking for a moderate load where a single repetition is *always* there. In other words, let’s choose a weight that allows for 10+ repetitions unbroken, if we went for it. With that said, our goal for the workout today is to maintain consistent sets throughout the entire piece. On the Toes-to-Bar, we are looking for a number we can maintain each minute unbroken, on every round. That will preserve the stimulus, getting you back to barbell immediately. We want to make this a Clean & Jerk workout, challenged by Toes-to-Bar – not the other way around.

Goblet of Fire

2017-02-15

30-24-18-12:
Kettlebell Goblet Squat (70/53#)
Sit-ups
10m Shuttle Sprints

Tabata Kettlebell

2017-02-19

8 rounds of :20work/:10 rest alternating movements

Swings / Goblet Squats
1:00 rest

Dead Clean / Push Press
1:00 rest

Rows / Squat Thrust
1:00 rest

Tuck Ups / Supermans
1:00 rest

Halo Chop / Figure 8 to Stand
1:00 rest

Bell Slams / Mega Plank Hold

Tabata Kettlebell

2017-02-18

SAT 18
Tabata Kettlebell
8 rounds of :20work/:10 rest alternating movements

Swings / Goblet Squats
1:00 rest

Dead Clean / Push Press
1:00 rest

Rows / Squat Thrust
1:00 rest

Tuck Ups / Supermans
1:00 rest

Halo Chop / Figure 8 to Stand
1:00 rest

Bell Slams / Mega Plank Hold

Per Request, Everyone's Favorite - Kettlebell Stacking

2017-02-11

A. Warm Up:
Prying goblet squat
Hip bridge
90/90 stretch
QL straddle
Halo
Figure 8 to stand
Short-Stop Drill
Deadlift
Hike pass
Two-Arm Swing

B.
Each round adds an exercise -
Start with 30 seconds of swings,
30 seconds rest
then...
30 seconds swings
30 seconds left hand cleans, 30 seconds right hand cleans.
30 seconds rest

30 seconds swings
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows.
30 seconds rest (whew!)
THEN..

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups (which by this point feel like some kind of "break")
30 seconds rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses.
30 seconds (or a little more) rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts
30 seconds (or a little more) rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand
30 seconds to 1:30 rest

30 seconds swings,
30 seconds left hand kettlebell cleans, 30 seconds right hand cleans,
30 seconds left hand rows, 30 seconds right hand rows,
30 seconds of pushups,
30 seconds left hand kettlebell presses, 30 seconds right hand kettlebell presses,
30 seconds left hand one leg deadlifts, 30 seconds right hand one leg deadlifts,
30 seconds kettlebell snatches left hand, 30 seconds kettlebell snatches right hand,
one Turkish Get Up on each side.

Bells and Bands Baby

2017-02-04

10 - Cleans, R/L
10 - Push Press R/L
10 - Renegade Rows w/pushups
10 - Tuck Ups
:30 Mega Plank Hold
2:00 rest

then

10 - Banded Kb Squats
10 - Single Kb RDL's
10 - Banded Lateral Walks R/L
10 - Jump squats
:30 Wall Squat Holds

Rinse and repeat for 1 more round

Reps to Kettlebell Perfection

2017-01-28

Warm Up:
Coaches joint warm up

Then 2 x
5 - Halos, R/L
5 - Slingshots
5 - Figure 8's

Wall warm up:
Hike
Deadlift
Power Swings
Russian Swings

Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises.
:45work/:15rest


One-arm Floor Presses R/L
Arm-Bar Stretches R/L
Turkish Get Ups R/L
Military Press R/L
Push-Presses R/L
1:00 rest

Russian Swings
Power Swings
American Swings
Swing Releases
One-Arm Swings R/L
Half Rotations Switches
H2H Switches
1:00 rest

KB Dead Cleans R/L
KB (Swing) Cleans R/L
Bottoms-up Cleans R/L
Thrusters
Snatches R/L

8AM EVERY SATURDAY

2016-05-14

With Coach Ubie

YOUTHFIT PROGRAM

2016-12-10

NOT IN SESSION AT THIS TIME

Starts July 12th

2016-07-11

Our next 6-week block starts Tuesday, July 12th. Get your kiddos signed up now!!!

Spring Session

2016-02-27

Our next YouthFit session starts March 8th! Please sign your young athletes up at front desk.

BODY TUNE UP CANCELLED

2016-12-10

DUE TO HOLIDAYS AND WRESTLING SEASON, BODY TUNE UP IS CANCELLED UNTIL JANUARY 17TH. HAPPY HOLIDAYS EVERYONE AND SEE YOU NEXT YEAR.

CANCELLED

2016-12-03

BODY TUNE UP CANCELLED SATURDAY DECEMBER 3RD.

BACK IN SESSION

2016-11-26

Bring a mat, yoga block and blue balls!

It's a Quad and Hammie Good Time....

2016-11-05

Bring your mat, block and balls!

ROMWOD + HAPPY FEET

2016-10-22

Please bring your mat, yoga blocks, therapy balls!!!