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Happy Wednesday!! Mid way through the week, let’s keep pushing! Today’s workout is a little bit on the longer side. Let’s modify as needed, especially on the runs and weight for the deads!
Strength - Deadlifts
3 sets of 3 @ 80%
3 sets of 2 @ 85%
3 sets of 1 @ 90%
WOD - For TIme
1 mile run + 100 DU + 15 DL (275/185)
800m run + 75 DU + 10 DL
400m run + 50 DU + 5 DL
Today from 4:30-8 Muscle Up Paleo will be here giving out samples of their meals and more information for anyone who is interested!
Skill - 4 RNFT
:15’s Ring Support Hold
:20’s Superman Hold
:35’s Handstand Hold
WOD - 3 RFT
500m Row
12 Burpees
21 Box Jumps (24/20)
Found this little passage and wanted to share it with you all. We only have 1 life… might as well give it your best!
Reminder there is no 9:30am class today.
“It’s easy to consider today “not our best moment”. It’s easy to tell ourselves that our best day will come another time. That we just aren’t ready. That things will line up better for us on the next go-around. Tomorrow, next week, next month, next year.
To hell with that. Waiting for the stars to align is the largest mistake we can make. The best version of ourselves is never anything else than a choice. A choice to give our unrelenting, most fierce effort, regardless of our current circumstances. To give whatever we have – and everything we have.
We made a commitment to ourselves to give our best effort. We would never undergo anything in life with a half-dedicated mindset. Along the way, there will be hurdles, obstacles, and self-doubts. We’re human – that’s going to happen. The next question is, are they fuel for the next action, or a foot on the brakes? It’s never about what we plan for tomorrow, but what we do today…”
Strength- Back Squat every 3:00
10 @ 70%
8 @ 75%
6 @ 80%
4 @ 85%
2 @ 90%
WOD - For time
35/25 Cal Row
20 Alt. DB Snatch
35/25 Cal Row
Reminder - No 9:30am class Today and Monday 9/17
Tomorrow Saturday 9/15 - we will be completing a workout in honor of those fallen on 9/11/01. It will be a partner style workout with rope climbs.
Sunday 9/23 - tentative beach wod pending weather. 8am Smith Point
Strength - OTM
0:00, 1:00, 2:00 3:00 = 1 High hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (55-60%)
5:00, 6:00, 7:00, 8:00 = 1 Hang Squat Clean + Squat Clean (65-70%)
10:00, 11:00, 12:00, 13:00, 14:00 = 1 Squat Clean (80-85%)
WOD - 3 RFT
500m Row
400m Run
3:00 Rest
This Friday 9/14 and Monday 9/17 there will be NO 9:30am classes. All other classes are on as usual. We are sorry for any inconvenience. Pat and Dom are going up state for a little get-away and these were the only 2 classes that conflicted with our other coaches schedules. Again we are so sorry this is so last minute. Don't worry though, you will be in good hands, as always, while we take a couple days.
WOD - 2 RFT
50 Wall Balls
10 Bar MU (30 C2B)
Post WOD - 3 Rounds
500m Row
20 Sit ups (45/25)
1:00 Rest