July 9, 2016

6.17.16 Friday Strength and Conditioning

Friday Strength and Conditioning Strength: Every 90 Seconds for 18 minutes: 8 Strict Toes to Bar 45 Second Hollow Hold 60 Second Freestanding Handstand Hold Notes: […]
July 9, 2016

6.16.16 Thursday Strength and Conditioning

Strength Press: EMOM for 8 min 5 Strict Press Notes: Every min on the minute for 8 min perform 5 strict presses. Remember do not use […]
July 9, 2016

6.15.16 Wednesday Strength and Conditoning

Workout of the Day  Strength Back squat – Work up to a heavy set of 4 Notes: Make sure the hip crease is below the knees […]
July 9, 2016

6.14.16 Tuesday Strength and Conditioning

Crossfit 1401 Strength Every Minute on the Minute for 10 minutes: 5 Strict Pull Ups 10 Heavy Russian KB Swings Note: The Russian Swing is only […]
July 9, 2016

6.13.16 Strength and Conditioning

The next two weeks are a “fun” transition period before starting our next 8 week strength and conditioning cycle. Strength 15 mins Power Snatch – Work […]
July 9, 2016

6.10.16 Friday

Strength and Conditioning 6.10.16 Strength : Push Press – take 15-20 minutes to warm up and find your 1RM Notes: Do your best to keep and […]
July 9, 2016

6.9.16 Thursday

Strength Spend 10-12 min warming up and going over power snatch technique. Perform 5-10 reps of each of the following with a PVC or light barbell […]