Photo by Colton Harris
Friends & Enemies// April 3-5// Free 3 Day Trial to try out our CrossFit & Bootcamp classes!
Lift Off// Sat. April 29th// Test your 1RM Snatch & 1RM Clean & Jerk // $25 per athlete// Registration link coming soon!
1st Phorm Friday// Place your orders at the front desk by Fridays at the box! // Click here to view 1st Phorm’s full product line to help you reach your fitness goals!
Arbonne // Next 30 Day Challenge March 20th // Gluten Free & 100% Vegan Supplements! // To check out the full line of products click here. Contact Michelle directly for more info!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym// 9:00- 11:00am
Barbell Club
15 min
1RM Deadlift
*Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
*Go by feel and make smooth, calculated jumps in weight early on.
*Slow down the pace and weight jumps when you reach heavier weights.
Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
Workout of the Day
For Time
(10 min cap)
21 Double DB Clean & Jerks @ 50#/35# (40#/ 25#)
Double DB Front Rack Walking Lunge @ 50#/35# 50 ft
15 Double DB Clean & Jerks
Double DB Front Rack Walking Lunge @ 50 ft
9 Double DB Clean & Jerks
Double DB Front Rack Walking Lunge @ 50 ft
*Stimulus is moderate, steady intensity across all sets. DB Clean and Jerks and Front Rack Lunges will test your midline stability and make it very difficult to breathe, so eavy *Focus on breathing and create strategic rest times will keep you moving in this workout.
*Double DB Clean & Jerks: Dumbbells will start on the ground and can touch the ground either between the feet or outside of the feet
*Utilize the dip of the power receiving position to drive the dumbbells overhead for the jerk.
DB Front Rack Walking Lunges: Dumbbells must be held on the shoulders. The “front rack” term denotes that a full grip (relaxed) must be maintained around the handles at all times while lunging.
Cool Down / Mobility
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
“Every morning you have two choices: continue to sleep with your dreams or wake up and chase them.”
-Carmelo Anthony
