New Traditions

New Traditions

New Traditions

What an amazing turn out we had for our first Labor Day Hotshots 19!  I think the count was somewhere around 32 people who came out on a holiday in the blistering heat to put themselves to the test and throw down!

No doubt I think a lot of us had no idea what a challenge that WOD would turn out to be, but everybody still had a ton of fun and I saw plenty of laughs and smiles to go around.  Whether flying solo, or splitting the work up with a friend, everybody was there to support each other to the very end.

Your support, enthusiasm, and dedication never cease to amaze me.  I’m so thankful for every member of our great community every single day.

…onto some house keeping…

You should have also received an email this holiday weekend with directions on how to use our great new self serve kiosk system!  Those iPads in the lobby aren’t just for show!  You can now purchase all your merch from our pro shop with them instead of signing the papers (#oldschool).

Also, make sure to start checking into class every day with the kiosk by the daycare center.  It’s the best way for us to track attendance and guarantee you all get the best experience possible every day!

Hate running??  Have that 5k looming for Dynamic Duo on September 26? Don’t forget to scroll to the bottom and check out the great 5k training program we’ve got for you every Monday, Wednesday, & Friday!


Wednesday’s Training:

CrossFit:

STRENGTH, TECHNIQUE & DEVELOPMENT: 15 MIN BACK SQUAT LADDER TO 3RM:

BACK SQUAT x 3 REPS – Every 90 SEC for 10 SETS (15 MIN CLOCK). If you reach max load, stay across. Otherwise build up each set.

WOD: 3 ROUNDS FOR TIME:

400 M FARMER’S CARRY
21 THRUSTERS (95/65)
12 TOES 2 BAR (or K2E or TUCK UPS)

Fusion (7:00am & 6:30pm):

STATION ROTATION (AMRAP 4 + 1 MIN REST) x 4 STATIONS x 2 CYCLES (40 MIN):

COMPLETE STATIONS 1-4 x 2 TOTAL SETS:

STATION 1: AMRAP 4 MIN
10 x Ring Rows + 20 M KB Waiter’s Carry (10 M R / 10 M L)

REST 1 MIN

STATION 2: AMRAP 4 MIN
10 x Burpees + 20 M Bear Crawl

REST 1 MIN

STATION 3: AMRAP 4 MIN
10 x Air Squats + 100 M Farmer’s Walk

STATION 4: AMCAL 4 MIN
Max Cal ROWING

REST 1 MIN

 

DD3 5K Training:

Walk 5 Minutes
+
Run 12
+
Walk 3 Minutes
+
Run 5
+
Walk 5 Minutes
Stretch 5 Minutes


Thursday’s Training:

CrossFit: (4:30pm is Advanced and requires test-in):

A: LOCOMOTION & MOVEMENT CHALLENGES:
20 M BEAR CRAWL + 10 x Transverse Bridging
10 M HORSE WALK + 10 M DUCK WALK + 10 x Head to Wall
10 M LIZARD + 10 M OSTRICH + 10 x Prisoner Squats or Superman Squats

B: TRICEPS & PULLING:
3 SETS:
B1: 20 x Banded Tricep Pull Downs
B2: 10 x Diamond Push Ups (or roll ups)
B3: 1-2 Rope Climbs (or descending planks)

C: CORE:
1 SET:
C1: Accumulate 10 Monk Sit Ups
C2: Accumulate 10 Neg. Body Levers (Dragon Flags)
C3: Accumulate 10 Strict Alt. Leg Kicks (each leg)
C4: Accumulate 10 Hollow Rock – Superman rolls

D: ENGINE WORK! 5 SETS: (allow 20 min for group rotation):
30 SEC MAX EFFORT AIR ASSAULT + 10 sec rest
30 SEC MAX EFFORT ROW + 10 sec rest
30 SEC MAX EFFORT BURPEES + 1:10 Rest

 

Fitness (6:30pm):

STRENGTH, TECHNIQUE, & DEVELOPMENT:

5 SETS:
A: 2 x Strict Shoulder Press + 3 x Push Press; rest in rotation

WOD: 3 RFT:

400 M RUN
15 KB SWINGS (Russian)
30 KB CLEAN & PRESS (15 Each Arm)