January 6, 2021
Front Squat 5-5-5-5 Use the heaviest weight you can for each set.Rest as needed between sets. Starting off this cycle with sets of 5. It’s classic and although not fancy it often works. We will be going down to sets of 3 next week and 1s the following week. Goal is going to be adding […]
January 5, 2021
“Build-the-Base”These are longer duration, mixed modality workouts that are designed to help you increase your raw conditioning. AMRAP 40 mins: 3 Mins max rep Bike Calories2 rounds of: 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks, 105/75 lbs This is our longer duration workout for the week and it’s going to be […]
January 4, 2021
Hang Clean & Jerk 3-3-3-3 Use the heaviest weight you can for each set.Rest as needed between sets. Use the build up method to find your heavy set of 3. Each rep should have you completing the jerk after the clean. Keep in mind this is supposed to have you with PERFECT reps. This means […]
January 2, 2021
8am-10am: Open Gym10am: Group WOD Today’s fun brought to you by…NCFIT For Time:50-40-30-20-10Calorie Bike10-20-30-40-50Burpees to a 6″ Target20-20-20-20-20Sit-ups Time Cap: 30 minutes Welp…deload week is over! Dig in and have fun with this one. Post Work1 min/each Pigeon Stretch1 minute Forward Fold1 Minute Child’s Pose
January 1, 2021
HAPPY NEW YEAR! 10am-Noon: Open GymNoon: Group WOD Back Squats2 Back Squats, 50% 1RMEvery 1 min for 10 mins. Back Squats today with some lighter loading! The focus here will be to have you work with speed while you squat staying inside 50% of your 1RM and no higher. Feel free to add mini bands […]
December 31, 2020
Regular Hours Today! Complete as many rounds as possible in 20 mins of:10 L Arm Kettlebell Snatches, 53/35 lbs10 L Leg Front Rack Box Step-ups, 53/35 lbs5 L Arm Turkish Sit-ups, 53/35 lbs20/17 Calorie Row10 R Arm Kettlebell Snatches, 53/35 lbs10 R Leg Front Rack Box Step-ups, 53/35 lbs5 R Arm Turkish Sit-ups, 53/35 lbs20/17 […]