Week of Sept 30-Oct 5
Monday, Sept 30 Warmup & Prehab: Banded Walks, Fire Hydrants, Extra Calf & Achilles Stretch Work: Prowler, 8-10 forty-yard pushes (190/100/50) Between: Extra Workout 1–Empty
Here is what we found..
Monday, Sept 30 Warmup & Prehab: Banded Walks, Fire Hydrants, Extra Calf & Achilles Stretch Work: Prowler, 8-10 forty-yard pushes (190/100/50) Between: Extra Workout 1–Empty
Monday, Sept 23 Warmup & Plyo/Prehab: 15 med ball throws from bottom of lunge; pick 2 of 4 for 3×15–Banded Walks, Lunges, Goat Bag, Fire
Alright, so you read the first part of this here series last week. If not, go ahead–we’ll wait. So before we go any further, one
Monday, Sept 16 Warmup & Prehab: Med Ball Tosses (15 rotational) & 2 of 4 for 3×15 (Pullaparts, Face Pulls, BB Rows, Bat Wings) Strength:
Fair or unfair, founded or unfounded, most folks expect brutality, sweat, and maybe a little vomit from their CrossFit gyms. We know this because we
Have had a few folks asking us about goals this week. Like the New Year it seems, September is a time for reflection and planning.
Monday, Sept 9 Warmup and Prehab–Glute Bridges, PVC Good Mornings, PVC RDL, Banded Walks, Broken Tables Strength: Deadlift 40, 50, 65, 75% x 5, 85%x5,
As the school year starts, we are enjoying a nice influx of new faces. I’m really excited to see all of you new peeps beginning
Had a great talk with one of our trainers tonight about the experience of training here as a novice. And as we clinked teacups in
Tuesday: Open plus Oly Snatch from below the knee + high hang, 7×1-1 to moderately heavy single Clean & Jerk, Push Press (Clean and Jerk
a kilo website | all rights reserved
Take the first step towards getting the results that you want!