WOD

Deadlifts, alternating rounds of sumo and traditional stance, all at 70%, CF Football style.

Split Jerks, heavy Plus a quick 8-10 minute conditioning workout.

[vc_row][vc_column][vc_column_text]Mondays are for Wall Ball Shots, and a few burpees and plank holds mixed in for good measure.  Be there. Sneak Peek for the Week: Tuesday:  Heavy split jerks, then a quick metcon Wednesday: A heavy deadlift EMOM Thursday:  A mid week Grinder, partner style Friday:  Friday Fun Day, Posterior chain and core crusher.[/vc_column_text][/vc_column][/vc_row]

Holy crap, it’s February already!!! Show up to see another grinder, ab and grip killer, with sumo deadlifts, wall ball situps, toes to bar and KB swings. Be there????

Results

Strength: 1-arm Seated DB press 5-5-5-5-5 R&L Followed by a mid-week Grinder with no time cap. Be there.

Squat Cleans, working up to a heavy single or one rep max with a 4-movement complex meant to improve your form and technique while you build up in weight. Be there. Of course we will be open no matter the weather, but please use your best judgement. You’ll probably be better off if you stay

Work up to a 1 rep max power snatch, followed by a nasty little finisher. Show up and see what’s on the Whiteboard.

[vc_row][vc_column][vc_column_text] Overhead squats, russian twists and double unders, following an OH squat skill/strength build-up.   Sneak Peek for the week:   Tuesday: Power snatch 5-5-3-3-1-1-1 strength/skill followed by a 7 minute and finish couplet of 1-arm DB snatches and crossover pushups on the DB   Wednesday: Strength complex, DL+power clean+front squat+squat clean, 5-5-3-3-1-1-1 to 1