Monday: Building – Clean & Jerk Complex/Front Squat Foundation – Front Squat/Deadlift Tuesday: Building – Snatch + Row Row Row your boat Foundation – Aerobic work Wednesday: Building – Rest Foundation – RDL/ DB Bench + Full body strength work Thursday: Building – Snatch complex + CrossFit Fun Foundation – Rest Friday: Building & Foundation […]
Monday: Building – Power Clean/Front Squat + pull-up/muscle up Foundation – Front Squat/Deadlift + Pull-up Tuesday: Building – Hang Clean + aerobic work Foundation – Moving for a long period of time 🙂 Wednesday: Building – Rest Foundation – Romanian Deadlift/DB Bench + totally body strength Thursday: Building – Hang Power Snatch + CrossFit Fun […]
Tuesday: Foundation – Front Squat/Deadlift Building – Hang Clean/Front Squat Wednesday: Foundation – Aerobic Work Building – Rest Thursday: Foundation – Rest Building – Power Snatch + Super Fun CrossFit Stuff! Friday: Foundation & Building – Back Squat/Pull ups + CrossFit Fun (Reunited with an old friend) Saturday: Foundation & Building – Over Head Press/ […]
Monday: Building – Power clean/front squats + Accessory work Foundation – Front squats/deadlifts + Accessory work Tuesday: Building – Power Snatch + aerobic fun Foundation – Aerobic fun Wednesday: Building – Rest Foundation – Romanian Deadlift/Bench Press + Accessory work Thursday: Building – Hang (squat) Snatch + CrossFit Fun Foundation – Rest Friday: Building/Foundation – […]
Well, our testing week has wrapped up. Watching the PR board fill up, and members fire off double pistols day in and day out, has me very excited. I am a pretty balanced guy when it comes to my emotions, and it takes some substantial news to get me excited. Something along the lines of […]
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*, […]