by Justin Brickman | Jan 16, 2011 | Uncategorized
Signed up for the 10am Wave – hurry up!
by Justin Brickman | Jan 16, 2011 | Uncategorized
10:30 Supplemental strength Box Squats 2-2-2-2-2-2-2-2-2-2 regular/band or chains depending on you progression 11:30 CF Group WOD #1 30 KB Swings (Go heavy) *You have 1 minute to get 30 KB swings. *Perform this workout one minute on and one minute off. Total time is...
by Justin Brickman | Jan 15, 2011 | Uncategorized
10 am OLY Class Snatch drop practice/followed by 10 min to get a 1 rep max 11am Free Saturday class Warm up Bottom to bottom Tabatas 20 seconds of work, 10 seconds of rest for 8 straight sets. The ‘rest’ is in the bottom position of the movement. Group WOD 15 min...
by Justin Brickman | Jan 14, 2011 | Uncategorized
Warm up Standard/Burgener Strength Squat Cleans 1-1-1-1-1-1-1 Conditioning 7 RFT 5 Wall balls 20/15 5 lateral shuffle runs 5 Wall ball sit-ups Post loads and times to comments:
by Justin Brickman | Jan 13, 2011 | Uncategorized
Warm up MCCF Standard Group WOD 21 Pull-ups 21 HSPU 18 Pull-ups 18 HSPU 15 Pull-ups 15 HSPU 12 Pull-ups 12 HSPU 9 Pull-ups 9 HSPU 6 Pull-ups 6 HSPU 3 Pull-ups 3 HSPU HSPU are “nose to floor” and Pull-ups are “strict” or non-kipping. Post times...
by Justin Brickman | Jan 12, 2011 | Uncategorized
Warm up MCCF Standard Strength Back squat 3-3-3-3-3 Conditioning 8 min AMRAP 20 Double unders 10 Burpees Post loads and rounds to comments:
