Workout of the Day
STRENGTH
Deadlift
5-3-1
Notes
After 4 or so warm-up sets, perform 3 progressively heavier work sets. Each rep should be pulled from a dead start and without any loss of position. If you’re an experienced deadlifter, today is not intended to try and attempt a lifetime PR unless you’re feeling great and want to strike while the iron is hot.
METCON
5 Rounds for reps of:
:20 on :40 off: Ring Rows
:30 on :30 off: Kettlebell Swings
:40 on :20 off: Tuck-Ups
Notes
Work through each of the stations performing quality work for each interval. Challenge yourself on the Kettlebell weight and stay on tension the entire time for the rows and tucks
CrossFit Group Class Programming Template (WK3/9)
Welcome to the Front Desk Sarah M!
Coach Avery Performs the Rogue Slingshot Challenge
Earlier this year coach Avery participated in the Rogue Slingshot Challenge. This event was max single arm kettlebell snatches in 10 minutes. Only one switch of the arms is permitted and the workout ends if the kettlebell is placed on the floor or rests on the body within the 10 minute cap. Coach Avery performs 261 snatches with a 12kg Kettlebell.
Avery has participated in kettlebell sport competitions at the national and international level in classic lifts (10 minutes with one hand switch) and half marathons (30 minutes). She holds master of sport ranks and several national records in the 63 kg weight class for 16 kg snatch, 16 kg single arm biathlon (snatch and jerk), and 20 kg snatch half marathon.
FINAL STRENGTH CYCLES OF 2022
What better way to end 2023 than by being stronger! Check out these upcoming 4 week Starting Strength cycles. Its not too late to sign up!
Morning Cycle
Start date: Nov 14th
End date: Dec 14th
This cycle meets at 7:30AM Monday and Wednesdays
Afternoon Cycle
Start date: Nov 14th
End date: Dec 14th
This cycle meets at 11am Monday, Wednesday and Friday
Evening Cycle
Start date: Nov 14th
End date: Dec 14th
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.