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We strive to help members achieve their fitness and life goals through functional movement.
Don’t worry we’re hitting squats big today! Just when we though we wouldn’t see them this week… how could we miss a squat day?!
We will be CLOSED Easter Sunday
Strength- every 2:00 x 7 Sets
3 Front squats
start 50-60% of 1RM build based off feel to establish a heavy set of 3 for the day
WOD- 3RFT
10 Front Squats (185/135)
20 C2B
50 DU
ROMWOD: Range Of Motion Workout of the Day….Want to try out ROMWOD free for 2 weeks? Click the link below to register. This program is awesome to incorporate into your daily routine during down time or during open gym. Some ROMWODs are only 15 minutes long!
https://romwod.com/members/aff/go/cfundertow
Body Armor - 3 RNFT
16 Barbell Reverse Lunge (75/55)
4-8 Strict T2B
16 Good Mornings
4-8 Strict T2B
2:00 Rest
WOD - 5 Rounds
1 min Wallballs (20/14)
1 min Push Press (95/65)
1 min Cal Row/Ski/Bike
1 min Rest
“What is important is seldom urgent and what is urgent is seldom important.” - Dwight Eisenhower
“Dwight Eisenhower lived one of the most productive lives you can imagine. It is no surprise that his methods for time management, task management, and productivity have been studied by many people.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to: emails, phone calls, texts, news stories. Meanwhile, important tasks are things that contribute to our long-term mission, values, and goals.
Said another way, urgent things take us away from important things. We know there are only so many minutes in each day.
It brings us to the question: “Do I really need to be doing this?”
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in the urgent things, we can go through a whole day, busy-as-ever, and feel like we got nothing done by the days end.
Let’s take note of what we do today – and cut the fluff. Even if it’s cutting out a tiny urgent habit… it will add up.”
Strength - OTM x 7 mins
3 Touch-and-go Power Cleans
Start about 50-60% of 1RM build based off feel
WOD- 5RFT
10 Power Cleans (135/95)
10 Burpees
We made it to Friday!! What a great week of training! Let’s finish it off today with a solid strength and some conditioning work.
Have a great weekend!!
Strength- Deadlifts Every 2 mins
3@ 70%
1@ 75%
3@ 70%
1@ 80%
3@ 70%
1@ 85%
WOD- For total Burpees 4 mins on 4 mins off x 5 rounds
50/35 Cal Row
Max Burpees
“The future belongs to those who prepare for it today.” - Malcom X
“There will be the voice that tells us “there’s time to do this tomorrow”, but that brings us back to the quote above. Are we going to react to tomorrow or are we going to respond to today?”
Strength- every 90s x 7 sets
1 High Hang Sq Clean + 1 Hang Sq Clean + 1 Front squat
Start at about 50-60% of 1RM sq clean and build to a heavy complex for the day
WOD- 15 min AMRAP
3 Rope Climbs
15 KB Swings (53/36)
30 Sit Ups