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Skill Strict Pull-Up with Pause at top of pull-up 8×3 Spend some time today focusing on strict pull-up strength.  Hold your chin over the bar momentarily after you reach the top of your pull-up and then practice a controlled descent for every rep. WOD AMRAP in 10 Minutes 15 Thrusters 95/65lbs 45 Double Unders Workout […]

Skill 5 x 1 Minute Weighted plank holds Perform 5 rounds of weighted plank holds with a partner helping you load a plate onto your back while you are in a locked out plank hold.  Use the weight to slightly increase the level of difficulty but be sure not to overload the weight such that […]

WOD  For time 400M Run 15 Front Squat 185/125lbs 400M Run 12 Front Squat 185/125lbs 400M Run 9 Front Squat 185/125lbs 400M Run 6 Front Squat 185/125lbs 400M Run 3 Front Squat 185/125lbs Workout notes: Note that the “Rx” weight is on the heavier end so if you are thinking about adding some more weight to […]

WOD AMRAP in 20 Minutes 15 Box Jump 24/20″ 12 Toe-To-Bar 9 Two-Arm Dumbbell Push Press 45/30lb Workout notes:  Choose a box that you are comfortable jumping to for the entire workout. If rebounding each jump is not sustainable try to jump up, step down so that you can keep moving at a consistent pace. Knees […]

Strength Back Squat 3-3-3-3-3 Spend some time working up to a strong effort back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat […]

SKill EMOM for 10 Minutes 1 Power Clean + 1 Split Jerk Today’s skill work is a clean and split jerk.  For most athletes the focus will be on the split jerk itself but don’t forget about the power clean. Make sure you are still dropping into a partial squat with your feet setup just […]

Skill 10×1 Lunge Kick to Freestanding Handstand Have some fun with the skill work today! Make several attempts kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning […]

    Skill EMOM for 10 Minutes Squat Clean + Hang Squat Clean Today’s skill work is a barbell complex. You’ll start working from the floor and perform a full clean.  Without dropping the bar reset your hook grip bring the bar down to the hang position and complete another rep.  If you are new […]

  Don’t forget to swipe! Starting tomorrow we’ll be handing out swipe cards to all members and asking that you record your attendance in classes!  We’re growing and preparing for a move and this necessary step will help us to better organize classes and give you the best possible gym.  Thank you so much CFD! […]