Interval Training

Thursday 062812

HAPPY BIRTHDAY AMANDA!! Skill Agility Strength Back Squat 2-2-2-1-1 Note: Work up to a 95% of 1RM or new PR. MetCon 12min AMRAP 7 Front Squat 135/95# 7 KB Swings 55/35# 7 Ring Push Ups

Wednesday 062712

Skill L-Sits 3x max effort holds Strength Snatch 1-1-1-1-1-1 Note: Building up to a 90% of 1RM or new PR MetCon For time: 400m Run -Rest 2 min 800m Run -Rest 4 min 1 Mile Run Note: Total time with rest. Continuous clock will be running. 

Tuesday 062612

Good Deadlift Position Starting Phase (at bottom before lift) -Cross grip to allow for bar to be locked in place -Feet underneath hips -Chest and shoulders slightly over bar -Bar close to our shins -We do not want hips to low in a squatted position (quad dominant) or to high (hamstring dominant)…we want to beREAD MORE

Monday 062512

Skill Broad Jumps Strength Squat Clean 1-1-1-1-1-1 Note: Building up to a 95% 1RM or new PR. Take the appropriate rest between sets. MetCon 18 min AMRAP 1 Rope Climb 12 Box Jumps (24/20”) 15 OHS Note: Instead of one rope climb athletes can perform 3 rope lowers or 6 body rows. Options 135/95# 115/75#READ MORE

Sunday 062412

Awesome job to all the Paleo Challenge Winners!! If you were unable to attend see the winners below. If you were a top 3 finisher but was not able to attend please come see me to receive your gift and certificate. Ladies Sarah P/Grace Debbie Jenni Y Men Tommy Clarke Jack Thank you again NancyREAD MORE

Saturday 062312

PALEO CHALLENGE FINALE PARTY!! Hope to see you all here tomorrow at 10am for our WOD and then GRUB afterwards. Bring something Paleo if you want! We will be getting pizza and beer for tomorrow after the event. Nancy from ModPaleo will be talking to us about after the challenge and how to maintain aREAD MORE

Friday 062212

Skill Pistols 3x10each leg *Note: Use a pole to help balance and keep tall chest or squat onto a low object. Strength Rest MetCon 3RFT 800 meter run 20 box jumps (24/20”) Farmer carries 20 burpees Farmer carries 20 wall balls Option: Farmer Carries 35/20# 55/35# 70/55#

Thursday 062112

Skill Wall Climbs 3×5 GHD Hip Extensions 3×10 (M2) Good Mornings 3×10 (M1) Strength Sled Push 4 field lengths HEAVY *Note: Rest 90 seconds between sets MetCon 4RFT 20 KB Swings 10 Pull Ups *Buy out: 1,000m Row Option: 1. 35/20# 2. 55/35# 3. 70/55#

Wednesday 062012

Make sure to check out the events board at M2 and/or check Facebook for any upcoming events. Upcoming Events: Saturday June 23rd @ 10am Paleo Challenge Finale Party WOD & GRUB Saturday July 28th @ noon Mobility Course with Dr. Brian and Dr. Lisa from CrossFit Steele Creek Both will be held at M2 (4thREAD MORE

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