Workout of the Day
EMOM x 35:00
A. 12/9 Cal Bike OR 50 Double Unders
B. 10 Ring Dips
C. 15/12 Cal Row
D. 16 Alternating DB Power Snatches (50/35/20#)
E. Rest
Notes
Ideally, you are finishing around the 40 sec mark on all stations. No movement should stretch past the 45 sec mark.
Scale volume of reps or modify movement to maintain this throughout all 7 rounds of work.
If you were not here yesterday, option is to work Double Unders instead of biking.
Ring Dip Scaling (1-3 sets/round ; scale volume as needed):
A. Ring
B. Matador
C. Box / Foot Assist
D. Push Ups (floor or elevated)
CrossFit Group Class Programming Template (WK5/8)
Omar and Casey exchanging some laughs and warming up on the bikes before class
Mythic Strength starts tomorrow and there are 3 spots left!
Join Coach Cara for a semi-private specialty training program inspired by the lineage of strong(wo)man training and competition, old school physical culture and bodybuilding.
The Program:
In this 8 week training program you will develop strength, power, stamina, coordination, and mobility through:
+ Classic dumbbell & barbell movements (front squat, press, deadlift)
+ Odd object lifting (yoke walk, farmer’s carry & more).
+ Dynamic lifting (such as the “circus” dumbbell and power clean)
+ Bodybuilding and conditioning
This comprehensive strength and conditioning program will fulfill all your essential fitness needs for its duration, and will feature challenges to keep you motivated and excited about your training.
This class will culminate in an in-house strongman competition style strength meet where you will get the opportunity to celebrate and demonstrate your growth.
The group will be capped at 8 people, ensuring every athlete receives in depth attention and 1:1 coaching throughout the program.
The Schedule:
Mythic Strength will meet for 90 minutes 3x a week. The membership will also include one extra Open Gym visit per week.
The program begins Tuesday, February 3rd and concludes with our final class and in-house meet on Sunday, March 30th.
Tuesdays at 7:30 PM – 9 PM
Thursdays at 7:30 PM – 9 PM
Sundays at 2:30 PM – 4 PM
The Numbers:
Pricing
$540/Month x 2 Months = $1,080. ($45/class per 90 minute class)
All programming will be provided to students. In the event that you must miss class, you can make up the workout on your own time. Supplementary programming will also be provided for those who want to explore additional training. Your membership will include a 4th weekly visit you can use for open gym to perform supplementary work or to make up for a missed workout.
Coach Cara will also lead a group chat on WhatsApp for athletes to ask questions and will be available through the chat a few times a week for additional support.
Who Should Participate:
– Beginners who want to build full body strength and confidence in the gym.
– Intermediate athletes looking to break through plateaus.
– Advanced athletes who want to expand and learn new skills in a fun and motivating setting.
About Coach Cara & Strong(wo)man:
Cara competed in the international sport of strongwoman from 2015 – 2021. She enjoyed profound experiences of personal evolution that expanded her vision for what was possible in life, and her passion for sharing the sport’s growth potential comes from her many experiences as an athlete and coach. She placed 3rd in the country in her weight class at nationals in 2018(USS) and 2020(SC).
Have questions about the program? You can email Coach Cara at caraclaymore@gmail.com – put “Mythic Strength” in the subject line.
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