Congratulations to the 96% of our membership who PR’d their deadlifts on Friday. Amazingly significant progress in the last few months. On to a new phase… hope you enjoy! Mon – Foundation: RDL + CrossFit fun, Building: Power Clean + CrossFit fun Tue – Foundation: Single leg + aerobic intervals, Building: back squat + aerobic […]
Monday – Front squat based battery work + fun ‘lil grinder Tuesday – Foundation: lactic prowler fun, Building: Aerobic tester Wednesday – Foundation: Total body body composition programming, Building: rest day Thursday – building: Oly day, Foundation: rest day Friday – Some deadlifts, some upper body work, and a ‘lil lactic capacity tester Saturday – […]
Hi Brendan, I saw your post on Facebook earlier today about phase 2 of programming. Is there an objective way to know whether or not I’m ready to start the second phase– that is to say, should my mobility/ cardio endurance/ strength be at a certain level that wouldn’t hamper me in phase 2? Should […]
For the last month we have been running a “hybrid” of our foundation & building programs in order to prepare for the transition to a 2 program gym. Look at the simple definition of each program and figure out where you fit. Foundation: Lean. Mobile. Balanced. Building: Stronger. Faster. The foundation program will run Mon*, […]
So, we don’t update this blog very often and its mostly because we’ve been running our heads off trying to get all the people interested in joining through their assessments and fundamentals. Today I took one second to come up for air and noticed that we have only been open 4.5 months and we are […]
Mon – Clean & total body strength (deadlift base) Tue – CrossFit “girl” / Strength-endurace/aerobic tester Thu – Snatch + upper body strength circuit Fri – Front Squat + total body anaerobic endurance Sat – Nutrition Q & A This week Saturday’s class will be a nutrition Q & A. Our last seminar was in […]
Monday – Cleans + deadlift based total body strength circuit Tuesday – Short aerobic intervals – condensed Thursday – Snatch + upper body strength grinder Friday – Front squat density training + remedial work + anaerobic intervals Saturday – breathing at a rapid pace for a long time
Monday – Cleans + Total body (squat based) Tuesday – Deadlift + Aerobic circuits Thursday – Snatch + Total body (squat based) Friday – Deadlift + Remedial + Anaerobic Saturday – Aerobic circuits
New phase of programming begins this week. Also, some introduction to Olympic Lifting. Monday – Cleans + deadlift based total body strength Tuesday – Short aerobic intervals Thursday – Snatch + upper body strength Friday – Front squat + remedial work + anaerobic intervals Saturday – Long aerobic intervals