Author: cfdavis

We’re closed today, but will be back to regular hours tomorrow.

Merry Christmas! We’re closed today and tomorrow, with regular hours on Friday.

Just one class at 9 am today! We’ll be closed tomorrow (Wednesday) and the day after (Thursday). Back to regular hours Friday.

Workout:
6 rounds, 2 minutes on, 2 minutes off:
8 push ups
10 air squats
12 kettlebell swings

Pick a push up difficulty that lets you hang on to small sets, even if it’s only 2 or 3 at a time by the end of the workout.
You’ll restart every work interval with the push ups, and add up all your rounds and all your reps at the end of the workout.

standard: 16/12
rx: 24/16
sport: 32/24
metcon: 6×2:00 on, 2:00 off

EMOM for 10 minutes:
Hang snatch high pull
Hang power snatch
Power snatch

Keep the weight lighter so that you can hold onto your barbell for the whole complex in each of the 10 rounds. We’re working our way out from the middle of the power snatch over 3 drills each round. Practice good full extenstion and positioning on both the high pull and the hang snatch, and then transition to the floor on rep 3 without losing those cues.

Unfortunately we have to keep the gym closed on Sunday, December 22nd so that trench work and pipe repair under the main floor can continue. We really appreciate your patience, and will keep the community updated!

3 rounds for time:
50 sit ups
40 goblet lunges
30 devil presses

30 minute time cap

Pick a dumbbell that you’re comfortable snatching, and use that for both your devil presses and your goblet lunges. Gear up for large tough sets on the devil press; the 30 reps will take some folks an upwards of 5 minutes per round, so expect a grind.

standard: 35/20 pound dumbbell
rx and sport: 50/35 pound dumbbell
metcon: 3×7:00 on, 1:00 off

Skill
Back Squat
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that info to calculate a theoretical 1 rep max, then write that number down and remember it! There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
4 rounds:
1 minute of box jumps
1 minute of kipping pull ups
1 minute of calories
1 minute of rest

This workout is a great chance to get some practice in on the kipping pull up. Consider modifying it by using a band if you struggle to sustain more than one rep at a time in a workout context. Add up all of your box jumps, pull ups, and calories at the end of the workout for one big number.

standard: 20/12 inches, ring rows instead of pull ups
rx: 24/20 inches
sport: 24/20 inches, chest to bar pull ups
metcon: 4×3:00 on, 1:00 off

Skill
EMOM for 10 minutes:
15 double unders
One power clean and push jerk

Practice a quick transition from your jump rope to your barbell, and try smoothly cycling the bar from the power clean catch to the drive on the push jerk. Scale the jump rope to an easy and confident set that you can finish in 10 seconds or less.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12-14… etc
Lateral burpee
Power clean

Load your bar to a weight that has you doing steady singles or small sets, and settle into a sustainable pace on the burpees. No need to move too quickly right out of the gates; this workout will escalate to painful set sizes soon after starting, so save some gas in the tank.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×1:40 on, 0:20 off

Skill
Strict Press
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that info to calculate a theoretical 1 rep max, then write that number down and remember it! There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
5 rounds for time:
30 sit ups
24 kettlebell swings

15 minute time cap

Choose a manageable kettlebell weight; if you have to break your round into more than 2 or 3 quick sets, you’ve likely gone too heavy. Try to move fast on the sit ups to buy yourself time to finish under the cap.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 4×2:30 on, 0:30 off

Skill
7 rounds:
1 set of strict ring dips
1 set of strict pull ups
~1 minute of rest

Modify both movements using bands so that you get at least 5 reps on each, on average. Move immediately from the dips to the pull ups, and then rest about a minute before repeating.

Workout of the Day
6 rounds:
40 seconds of wall balls
20 seconds of rest
40 seconds of calories
20 seconds of rest

Push for a large set of wall balls each round, possibly even moving in a single unbroken effort for the whole 40 second work interval. Let your calories serve as a recovery so that you can keep the rep count high on the wall balls. Only once your 40 seconds is filled with wall balls should you consider pushing hard on the machine for today’s work.

standard: 12/8 pounds
rx and sport: 20/14 pounds
metcon: 12×0:40 on, 0:20 off