Deads

IMG_7952.jpeg

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.”- Zig Zaglar

Strength- establish a 1RM Deadlift

  • working sets OTM x 4 mins

  • 5@ 50%, 5@ 60%, 3@ 65%, 3@ 70%

  • from 4:00-12:00 establish 1RM

WOD- 3RFT

  • 500m Row

  • 12 Deadlifts (225/155)

  • 21 Box Jumps (24/20)

Let’s squat!

IMG_7943.jpeg

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

DSC_9256.JPG

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

Monday mission

“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

IMG_7940.jpeg