Thursday Feb 14, 2019

Coach Cam breaking down the WOD to the 6:00am crew

In Teams of 2 complete- 3 Rounds of:
40/32 Calorie Bike/SkiERG/Air Runner/Row
20 Bar Muscle ups
40 GHD Situps
20 Single arm dumbbell shoulder to overhead 75lbs/50lbs
*Quality reps, not for time but move with purpose*
*Partition calories and reps as needed*
*One Athlete working at a time*

Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed 


Wednesday Feb 13, 2019

Weightlifting Wednesdays

Front Squats: 3-3-3-3-3 (85%)
Push Jerk: Work up to heavy 3 Rep
Post Loadings to comments 

From shoulder press to push jerk the movements become increasingly more athletic, functional, and suited to heavier loads. The progression also increasingly relies on the power zone. In the shoulder press, the power zone is used for stabili- zation only. In the push press the power zone provides not only stability but also the primary impetus in both the dip and drive. In the push jerk the power zone is called on for the dip, drive, second dip, and squat. The role of the hip is increased in each exercise.

Box Brief:
Monday Feb 18, 2019- Family Day- Box will be closed 

Monday Feb 11, 2019


Part 1. Deadlift: Spend 10:00 Minutes building up to a heavy set of 5 reps

Part 2. For Time
15-12-9 Reps:

Deadlift #365/#255 (or 80% of 1RM)
Deficit HSPU (6″/4″)

Rest 5:00 Minutes 
9-12-15 Reps
Deficit HSPU (6″/4″)
Deadlift #365/#255 (or 80% of 1RM)
Post scores and loadings to comments