Thursday-180607
Warmup: 500m row, then- movement prep with Coach The Program, Week 9 Upper Body Heavy Day 1) Close Grip Bench Press with 1 sec pause on chest- 12 min to work to 8RM 2) Chinups- 3 sets Max Reps, rest 3 min 3) 3 sets- Max Reps Ring Dips, 20…
Wednesday-180606
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 1 min on/1 min off until completion- -100 Thrusters at 45# -100/75 cal Airbike *30 min total time cap. Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
Tuesday-180605
Warmup: 2 min airbike or 500m row, then- movement prep with Coach Conditioning: "Heavy Helen"- 3 Rounds for time -400m Run -21 KBS (70/53) -12 C2B Pullups Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine
Monday-180604
Warmup: 2 min airbike then- movement prep with Coach The Program, Week 9 Lower Body Heavy Day 3 second Pausing Back Squat with No Lockout at top- 12 min to work to heavy set of 8 3 sets- 10 DB RDL , 20 DB Alternating Step Back Lunges, rest 90…
Saturday-180602
Gym is closed today. Join us for Battle of the Barbells at 3 Star Crossfit in Mt. Juliet.
Friday-180601
Warmup: 2 min airbike or 500m row, then- movement prep with Coach The Program, Week 8 Upper Body Heavy Day 1) Shoulder Press-1RM 2) Supine Ring Row- 3 sets Max Reps, rest 3 min 3) Accumlate 3 min @ top of a Pullup, every break complete 3 wall walks, 12…
Thursday-180531
Warmup: 40 cal row, then- movement prep with Coach Conditioning: 3 min Amrap- 21 Front Squats (135/95), 21 cal row Rest 3 min 3 min Amrap- 15 Front Squats (155/105), 15 cal row Rest 3 min 3 min Amrap- 9 Front Squats (185/135), 9 cal row Mobility: -2 min couch…
Wednesday-180530
Warmup: 2 min airbike, then- movement prep with Coach Conditioning: 10 min Amrap- 1 DB Push Press (50's/35's) 1 Dynamic Stepup each side 2 DB Push Press 2 Dynamic Stepups each side 3 DB Push Press 3 Dynamic Stepups each side 4/4, 5/5, etc as far as possible in 10…
Tuesday-180529
Warmup: 500m row, then- movement prep with Coach The Program, Week 8 Lower Body Heavy Day 1) Deadlift- 12 min to est 1RM 2) 3 sets- 3 Turkish Getups each side (53/35), 1 min Sandbag Hold- heaviest possible Mobility: -2 min modified pigeon pose -2 min lacrosse ball glutes
Monday-180528
***Reminder- 9am class only today*** Warmup: 2 min airbike or 500m row, then- movement prep with Coach WOD: Murph- [caption id="attachment_4560" align="alignnone" width="567"] Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28,…