Wednesday & Thursday, July 9 &10

Wednesday & Thursday, July 9 &10

Wednesday & Thursday, July 9 &10

‘Sometimes the magic happens in the class…in the moment. Other times it’s the moments after a great training session when you’ve had your little piece of tranquility & you and your buddies can sit around and watch someone try to do something amazing.’ 

 

-Great news…because we’ve gotten such great feedback…and some amazing results from our CrossFit Football class…

It’s gonna be a regular thing!

Here’s how we plan to run it for now…10 weeks of CFFB 2 weeks of regular awesome High Voltage programming [which will work as a good ‘deload’ from the progressions] and then back onto another 10 week cycle.

More deets to come…but Coach Tom & I had a great talk yesterday about the future of the program…and the future looks good!

-Vixens class is ON this Sunday at 9am! Calling all of our amazing ladies for our monthly Vixen’s Only WOD! All levels are welcome to take on this challenge!!!

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Wednesday’s Training:

Fitness/Performance/Sport:

Ax4. Power Snatch x3 + behind neck push press + 3x OHS working up in weight

Fitness: From the hang

P/S: as rx’d

Plenty of shoulder mobility for warm up/sub to clean or front squat as needed]

B. 7 min AMRAP
OHS & Double Unders

Fitness: 5RFT
10x KB Front Squat + 100x Jump Rope Passes
Performance: 10x OHS 95/65 + 30/50 double unders [depending on ability]

Sport: 10x OHS [115/75 or heavier] + 50 double unders unbroken

MAP: 7:30am/6:30pm

4 min on 2 min off x3 rest 4 min repeat [start at worst station]
1.
5x OHS light-ish [sub to kb front squat
20x Double unders

2.
10x Burpees
50m uneven farmers walk [25 Right hand 25m Left hand]

3. Row for Cal at 2k pace

 

And Thursday’s Benchmark Training:

Fitness Only [6:30pm]

A. ‘CrossFit Baseline’ [the retest of many of your first CrossFit WOD!]
for time:
500m row
40x Squats
30x Push Ups
20x Push Ups
10x Pull Ups

B. Tabata Sit Ups low Score

Fitness/Performance [Sport is ON at 4:30pm for Firebreathers!]

Ax3-4;

A1. DB Bench Press x8; 30×0

A2. GHD Sit Up x10-12
B. ‘Nicole’
20 min AMRAP
400m run
Max Rep Pull ups

Score is max rep pull ups

Can sub to Ring Rows or any movement you & your coach find fits best for you

CrossFit Football

Strength: Back Squat: Find 1RM

Accessory Strength: Find 1RM Weighted Pull Up

WOD: 5 min AMRAP

5x Pull Ups 10x Slam Ball 30x Double Unders