Ok last week of hard strength work before we take a deload week from lifting on Dec. 16. Monday Foundation: Cross Bench Pull Over, Cuban Rot., Farmers Walk, Sled Push, Pike Stretch, Then: Tuck ups or V ups and DB PP Building: Push Jerk Being: T2B, S2O Tuesday Foundation: Row, Calf Raise, Vups, FS, Leg […]
Hi everyone! Our last Sublime Saturday event of 2019 is this Saturday! Join Coach Stacie for the HOPPER. We pick a few exercises and input them into the random generator and see what comes out (it’s usually something pretty normal so don’t be scared). It’s top secret though, you won’t find out what it is […]
Monday Foundation: Incline flye, Trap 3, Sled Drag, Curls, Tricep press, Bike, Bear crawl, Hollow Hold Building: Push Press Being: HSPU’s, DUs Tuesday Foundation: Skipping, Tib Raise, Back Extn, Hip Flexion, Walking Lunges, Row, WB Building: Hi Hang Pwr Snatch, Sn Deadlift or Back Squat Being: Thrusters, BJ Overs, Burpees Wednesday Conditioning & Stretch Thursday […]
Monday Foundation: Cross-Bench Pullover, Cuban Rotation, Farmers Walk, Sled, Pike Stretch Building: Push Press Being: T2B, DUs Tuesday Foundation: Row, Calf Raise, Tuck ups, FS, Leg curl, Skip, Walking Lunges Building: Hang Pwr Snatch, Sn Deadlift or Back Squat Being: MU, DU’s Wednesday Conditioning & Stretch Thursday Foundation: DB Bench, Front Lever Pull, Neck Pull, […]
Hi guys! New cycle starts right now. We have a short week so we’ll have regular programming on Wednesday. Back to having our Building portion of the program, with a really concentrated effort on building both overhead and squat strength. Both conditioning and lifting options are back on Saturdays. Tuesday Foundation: Push up, Row, DB […]
Hi everyone. So this is the last week of this little cycle that takes us to the end of the Open. We have a fun Partner Workout on Saturday and then come out and join in on the last Sunday Open workout. Monday Everyone: RDL, L-sit, External Rotation then: Skip, DL, Man Makers, Farmers Walk, […]
Hi everyone, we’re going to be closing at 6 pm on Thursday this week, which is Halloween. The 5:15 slot is cancelled but if you show up anytime between 4:45 and 5:15 we can put you through at least a 45 minute workout. Monday Foundation: Sled Push, Scott Curl, FS, Split Squat, Side Plank, WB, […]
We’re into week 3 of the Open workouts! So for the remainder of the Open we’re gonna spend some time doing workouts that are challenging but a little more playful and easy going before ramping back up with our regular program. Don’t panic, your Foundation and the Sleds will still be in there. Monday Foundation: […]
Deload on lifting this week. If you feel like you need a deload from the Crossfit stuff as well, feel free to focus on the Foundation. Short week so Wednesday has regular programming plus stretch. Also week two of the Open is coming up this Sunday. We had lots of people show up this week […]