Author Archives: cfupheaval

Brutal conditioning workout tonight. Everybody really liked it! Strength Squat cleans 30 reps for form Deadlifts 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% Conditioning (400) 25 air squats 25 kb swings 53/26 25 push-ups 25 kb sumo high pulls 53/26 4 rounds for time

Strength/Oly 30 jerks for form – alt split and push stance Push press: 1×10@65% 1×8@70% 1×6@75% 1×4@80% 1×3@85% 1×2@90% Conditioning 10 deadlifts 15 burpees (over bar) 20 sit-ups 4 rounds for time

Strength/Oly 1. 20 reps of full snatch either for form or up to 75% 2. Back squat 1×10@65% 1×8@70% 1×6@75% 1×4@ 80% 1×2@85% 1×1@90% Conditioning: 10 pull-ups 12 push press 95/65 14 sit-ups 5 rounds for time

Community workout today! Had a blast chilling with Kara and Daniel! Conditioning: 50 goblet squats 53/26 40 sit-ups 30 burpees 20 kb swings 53/26 400 m run A little fun with the “barbell” test. For time:

First of all happy birthday to Kara! And good work this am! Killer job by Robin and Lauren tonight! Making it look easy as always! Strength Front squat with a 2 sec pause at the bottom 1×8@60% 1×6@65% 1×4@70% 1×2@75% 1×2@80% 1×20@60% with no pause Conditioning 15 pull-ups 15 OH lunges 15 HR push-ups 3Continue reading “111413”

Everybody was killing it today! PR’s dropping left and right! Great to meet New peeps Lance and Lauren! Strength Deadlift 1×8@70% 1×6@75% 1×4@80% 2×2@85% 1×20@50% Conditioning 5 HSPU 10 box jumps 24/20″ 5 squat cleans 135/95# 5 rounds for time

Getting chilly out there! Swing by and get your sweat on later! Strength 10 min to establish max strict press. 5×5 push press at 75% of 1RM Conditioning 40 sit-ups 40 kb swings 53/26 30 sit-ups 30 kb swings 20 sit-ups 20 kb swings 10 sit-ups 10 kb swings For time

Thanks to all the veterans out there! This post is late so I apologize. Didn’t post right or something. Strength Back squat: 1 full squat+quarter squat; 5×5 at 75% Conditioning “DT” 12 deadlifts 155 9 hang power cleans 155 6 push press 155 5 rounds for time Photo from rogue fitness

Rest day As mentioned every time you come into our box, START doing your squat therapy! It will make you a exponentially better athlete!

Killer Saturday community wod! Tough but a blast! WOD 10 burpees 10 thrusters 95/65# 4 rounds *** 50 air squat buyout ***