MAX WEEK: DAY 3 Warm-up/Mobility: Coaches Choice 5min time limit Please arrive early if you need extra warm-up/mobility time. Strength: 1) 15min to establish a 1RM Snatch 2) 15min to establish a 1RM Back Squat No more then 3 heavy attempts. Work within your skill set for the Snatch You must have 2 spotters for heavy attempts on Back Squat, see video below.   Notes:   The clock will be running for these lifts and strict adherence to the time will be implemented by the coaching staff.   Use as many warm-up/acclimation sets as needed. If you have been consistent over the past couple of weeks you should have a number in mind you want to shoot for.  Example: If you did 225# for you 3×80% on Dead Lift, 300# might be a little aggressive. But 245# would be great for an opener.   Our rule for this week will be 3...Read more

MAX WEEK: DAY 2 Warm-up/Mobility: Coaches Choice 10min time limit Strength: 1) 15min to establish a 1RM Push-Press No more then 3 heavy attempts.   Notes:   The clock will be running and strict adherence to the time will be implemented by the coaching staff.   Use as many warm-up/acclimation sets as needed. If you have been consistent over the past couple of weeks you should have a number in mind you want to shoot for.  Example: If you did 225# for you 3×80% on Dead Lift, 300# might be a little aggressive. But 245# would be great for an opener.   Our rule for this week will be 3 and out. You get 3 heavy attempts. If you fail three times, move on from the lift. Similarly if you hit a max then decide to go up and fail at it twice, thats you 3 and out……Know when to walk away...Read more

This was posted on Friday, in case you missed it, please read. As promised, here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many of you to establish a max weight on the lifts we do on a weekly basis. With that being said safety is the top priority, know when to walk away from a weight/attempt. In the 9 years I’ve been training individuals, 9 out of 10 injuries occur cause someones ego gets in the way. BE SMART WITH THE WEIGHTS! Also, classes may run a little over next week. The coaches will do their best to get you out on time. But as you may know a big ship is sometimes hard to steer. Schedule for MAX...Read more

Warm-up: Coaches Choice, 10min time limit Team Workout: Working in groups of 2-3 exercisers, complete the following 1600m Run 100 Burpee Box Jumps or Burpee Step-ups 2000m Row 100 Head Cutters, can be done w/slam ball or KB 500 Doubles or Singles or Tuck Jumps or Jumping Jacks 100 Ball Slams or KB Swings or mixture of both   Notes on this monster:   -Run will be done in 200m increments. Only 1 person working at a time   -Burpee Box Jumps, 1 person goes form one side then the other person goes form the other side. If three people, add a person to a side.   -Row will be done in 250m increments.   -Head Cutters, both (or 2 people) may work at the same time.   -Jump rope, all team members may work at the same time.   -BS/KBS, both (or 2 people) may work at same time.Read more

As promised here is the game plan for MAX WEEK. As stated in a earlier post if you are on a limited day membership you may come to as many days as you want next week. The goal is to get as many of you to establish a max weight on the lifts we do on a weekly basis. With that being said safety is the top priority, know when to walk away from a weight/attempt. In the 9 years I’ve been training individuals, 9 out of 10 injuries occur cause someones ego gets in the way. BE SMART WITH THE WEIGHTS! Also, classes may run a little over next week. The coaches will do their best to get you out on time. But as you may know a big ship is sometimes hard to steer. Schedule for MAX WEEK: Monday: 1) Clean and Jerk 2) Front Squat 3) CrossFit “Benchmark”...Read more