Workout of the Day
STRENGTH
Bench Press
Heavy 5 then, 90% AMRAP
Notes
In roughly 6 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 0-2 reps in reserve.
Coaching Focus: Today we’ll discuss spotting technique and etiquette
METCON
5 Rounds for time of:
10 Bent Over DB Rows
12 DB Walking Lunges
270m Run
Notes
Use the same Dumbbells or Kettlebells for the rows and lunges. They should both be steady and unbroken, if you want to push, push on the run.
+/50s/35s/20s
CrossFit Group Class Programming Template (WK1/8)
Mythic Strength with Cara Claymore!
We’re so excited to introduce a special guest coach Cara Claymore and her Mythic Strength class which she’ll be running for all Sunday classes this cycle!
Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.
Bio
Cara Claymore is a strength coach, personal cultivation strategist, and filmmaker/artist whose work focuses on the cultivation of the individual through meaningful challenge.
A battle with depression in her early 20s lead her to lifting and discovering the sport of strongman.
With 29 strength competitions behind her, ranging from strongman, weightlifting, and highland games, Cara has racked up thousands of hours training, coaching, competing and learning.
She competed and placed at the national level in strongman (2018, 2020), and has trained and competed with elite strongman athletes and coaches over the last decade.
She worked as a personal trainer & strength coach from 2014 to 2021, took a hiatus to direct her first feature film, then re-entered coaching in 2023.