Week of July 8-14

Sunday, July 8, 2018 7 AM Mindful Lifting, Mahavishnu Orchestra, The Inner Mounting Flame 8 AM CF Class Monday, July 9, 2018 Warmup (10 min): 4 rounds 10 Glute Bridges w/Yoga Block btw knees, 10 fire hydrants/side, 10 band pullthroughs Strength (30 min): Squat 50, 60,...

Week of July 1-7

Sunday, July 1, 2018 7 AM Mindful Lifting, STP, Tiny Music…Songs From the Vatican Gift Shop 8 AM CF Class Monday, July 2, 2018 Warmup (15 min): 10 minute rounds of 5-8 cossack (use light plate for balance) or goblet squats, then :30 row or bike :20-:40 bar hang,...
Week of June 3-9

Week of June 3-9

Sunday, June 3, 2018 7 AM Mindful Lifting, 8 AM CrossFit Class: The Good, The Bad, and The Felony Monday, June 4, 2018 Warmup (10 min): 30-20-10 (total reps) One-arm KB swings (light), Fire Hydrants, Frog Pumps Strength (25 min): Sumo Deadlift 4 Ascending sets of 5,...

Week of May 29-June 3

Tuesday, May 29, 2018–6:30 ARC and Open Gyms Wednesday, May 30, 2018 Warmup (10 min): Bandapalooza 5 rounds of 10-20 Pullaparts, 5-10 Pushdowns, 10-15 Air Squats Strength (25 min): 7-10 rounds of 1) Floor Press (BB or DB–vid here), 3 reps at 50-60%, 3...

Week of May 14-20

Monday, May 14, 2018 Warmup (15 min): AMRAP 10 (Warmup Pace) 5 ring rows, 10 band pullaparts, 5 pushups 10 broken table/side, 10 air squats, :20-:30 plank Skill Work/Demo (10 min): Sumo Deadlift Include light warmup sets Max Effort (20 min): Sumo Deadlift Work to...

Week of April 30-May 5

Monday, April 30, 2018 Warmup (10 min): Dynamic/Outdoor Skill Work/Fun Shit (15 min): Medicine Ball Cleans then 3×10 Med Ball Cleans, Pushups Strength/Max Effort Practice (20 min): Front Squat or Safety Squat 50%x 5, 60%x 4, 70%x 3, 80%x 2, 90%x Max Reps (using...