ANNOUNCEMENTS

POWERLIFTING MAX OUT – 3/28

On Saturday, March 28th, we will be holding a Power Lifting Max Out so you can show off all of your strength gains from our current 9 week strength cycle!

CLICK HERE FOR MORE DETAILS

This event will be in the “round robin” style that we used for Pride-a-Palooza last year. Athletes will participate in one of three 90min Flights, spread out from 8am – 1pm.

Registration will be live on Monday, 2/24! Ask a Coach if you’ve got questions or need a little help deciding to max out with us!

FOUNDATIONS

Part 1

Split Jerk: 3 – 2 – 1RM

Part 2

3 ROUNDS – “Fight Gone Bad” Style

1:00 Split Jerk From The Rack (45/65)

1:00 Cardio Cals

1:00 Air Squat

1:00 REST

CROSSFIT

PARTNER WOD!

One person working at a time, splitting the reps as desired.

FOR TIME

100 Russian Kettlebell Swings

100 Pull Ups

100 Box Jumps or Step Ups (20″/24″)

*Every minute on the minute, Teams must stop and do 6 burpees (3 reps each?) Teams cannot resume chipping away at the workload until all 6 Burpees are completed.

**Of course the workout STARTS with Burpees!

OLYMPIC WEIGHTLIFTING

A. Clean Pull + Clean Below Knee (2sec pause at knee) + Clean (2sec Pause at knee) – 4 Sets at 65 – 70%

B. Clean Pull From Bench – 4 x 3 @ 90% of Best Clean

C. COMPLEX – 3 ROUNDS

Hip Extensions – 13 Reps

Barbell Roll Outs – 13 Reps

Tempo Ring Rows – 10 Reps

  • Rest :60 between each movement

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