12/3/2021

STRENGTH 4-4-2-2* Deadlift NCFIT BENCHMARK WORKOUT “THORASSIC PARK” 5 ROUNDS FOR TIME 7 Deadlifts (275/185) 15 Toes To Bar 60 Double Unders

12/2/2021

STRENGTH EVERY 2:30 x 4 SETS* 10 DB Front Raises 10 DB Upright Rows 10 DB Bent Arm Lateral Raises *Start with light DB’s and incrementally build if able. Using different DB weights for different movements is ok. WORKOUT EMOM x 16 MINUTES MIN 1 – 12-16 Ring Rows MIN 2 – 12-16 Floor Press […]

12/1/2021

STRENGTH 4-4-2-2* Front Squat *Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2. WORKOUT FOR TIME 800m Run 50 Unbroken Wall Balls (20/14)* 800m Run *Each time you break, drop the ball, or stop movement…complete 15 Air Squats then continue.

11/30/2021

STRENGTH 4-4-2-2* Power Clean *Build to a Heavy weight. Final set of 2 should be heavier than last week’s set of 2. WORKOUT AMRAP x 13 MINUTES 2 Power Clean (155/105)* 6 Box Jumps (24/20) 12/10 Cal Row *Increase Power Clean by 2 Rep each round.

11/29/2021

STRENGTH EMOM x 5 MINUTES* 3-5 Push Press Into… EMOM x 5 MINUTES** 2-3 Push Jerk *Build to a Moderate weight Push Press. Use your final weight of the Push Press for the first set of the Push Jerk. **Build to a Moderate-Heavy weight Push Jerk. WORKOUT EVERY 3:00 FOR 5 SETS 20 Burpees 10 […]

11/26/2021

Black Friday 9:00 am class only today “STUFFED” 5 ROUNDS FOR TIME* 11 Shoulder to Overhead (135/95) 25 Sit-Ups 11 Bar Facing Burpees 25/20 Cal Row *After Rounds 1, 3, & 5 complete a 200m Run. PARTNER WORKOUT OPTION IN TEAMS OF 2… 5 ROUNDS FOR TIME* 22 Shoulder to Overhead (135/95) 25 Synchronized Sit-Ups […]

11/25/2021

No classes today. Happy Thanksgiving!

11/24/2021

STRENGTH 6-4-4-2* Deadlift *Build to a Heavy weight. WORKOUT EVERY 1:30 x 7 SETS 8 Deadlifts (255/175) 50 Double Unders* -Rest the Remaining Time- *:45 Cap on Doubles

11/23/2021

STRENGTH EVERY 2:30 x 5 SETS 8 Bench Press* *Build to a Moderate-Heavy weight. After each set complete 12-15 Band Pull Apart. WORKOUT EMOM x 15 MINUTES MIN 1 – :30 Max Cal Bike MIN 2 – 15 Toes to Bar MIN 3 – 20 Slam Balls (30/20)

11/22/2021

STRENGTH 1 Pausing Hang Power Snatch + 2 Hang Power Snatch WORKOUT AMRAP x 15 Minutes 6 Hang Power Snatches (75/55) 8 Overhead Lunges 12 Push-ups 24 Crossbody Mountain Climbers Happy Birthday Coach Shelley!

11/19/2021

STRENGTH 6-6-4-4* Front Squat NCFIT BENCHMARK WORKOUT “THE HULK” AMRAP x 12 MINUTES 5 Front Squats (185/135) 7 Box Jumps (30/24) 10 KB Swings (70/53) PARTNER WORKOUT OPTION IN TEAMS OF 2… AMRAP x 15 MINUTES 2 Front Squats (185/135) 4 Box Jumps (30/24) 6 KB Swings (70/53) *P1 completes 1 full round. P2 completes […]

11/18/2021

STRENGTH 1.) 10-8-6-4* Bench Press (Mod-Heavy) -Rest 2:00 b/t Part 1 & Part 2- 2.) Max Reps Bench Press (135/95) WORKOUT E2MOM x 16 MINUTES MIN 1&2 – 400m Run MIN 3&4 – AMRAP of 50′ Bear Crawl + 6 Hand Release Push-Ups + 10 DB Goblet Lunges (50/35)* *Complete 25′ bear crawl out and 25′ […]