NEXT WEEK CLASS SCHEDULE ADJUSTMENT

Wednesday and Thursday the 29th and 30th of June, there will

ONLY BE A

5am and a 6am class

THAT IS IT - if you want to come in later you can help us finish the move :-)

JULY 1st - WE ARE AT OUR NEW LOCATION

650 S. Rock Suite 11
Reno, NV

YAAAAAAASSSSSSS

Tuesday 21, June 2016

Warm up:

3 minutes jump rope
2 minutes jumping lunges - yeah ok after yesterday
1 minute burpees
4 minutes stretching / mobility

Skill:

100 evil wheels

Strength:

Snatch work

10 minutes of skill, practice, movement drills
then
10 minute EMOM
3 snatch every minute of a comfortable (I know it never feels comfortable) weight

Metcon:

Well after yesterday, my original plan just seemed dumb - so same rep scheme and weight movement just a different move

9-15-21-15-9

Push press
Pull ups

9 at 55/45kg
15 at 50/40kg
21 at 45/35kg
15 at 50/40kg
9 at 55/45kg

Monday 20, June 2016

Warm up:

3 minutes jump rope
2 minutes jumping lunges
1 minute burpees
4 minutes stretching/mobility

Skill:

5x
ME Strict Chin ups
ME elevated push ups

Strength:

It is Monday - and this one was a painful one

12 minute EMOM

7 back squats @ 70% of your new 1 rep max established last week

Metcon:

About this - ummmm sorry

400m run
100 double unders
400m run
75 air squats
400m run - year after those 75 air squats, and ummm ok all the squats my left upper lower butt area...
50 toes to bar
400m run
25 box jumps

YOU'RE WELCOME

Friday 17, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

6x
10 one legged push ups
5 strict pull ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Strict Press

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

10 minute AMRAP

40 double unders
3 Ground to Overhead 70/50kg

Thursday 16, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
1 minute of jump squats
2 minutes burpees

Skill:

3x
Descending push up ladder 6-1
6 push ups hold for a count of 6 in the bottom, then 5 push ups with a 5 count hold in the bottom and keep it going down to 1
Max effort chin ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Deadlifts

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

40-30-20-10

Sumo straight leg deadlifts 60/42.5kg
KS swings 24/16kg
Push ups

Reminder - SATURDAY CLASS IS AT 7am NOW

Wednesday 15, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

4x
4 and 1/2 chin ups
ME close grip push ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Bench press

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

Metcon:

So, thanks to 6am class this workout was a little harder than it should of been - HAHA, I think they learned their lessons about complaining so early. Love you guys

20 min AMRAP

400m run
15 box junps
10 front squats 80/60kg

Tuesday 14, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
1 minute of jump squats
2 minutes burpees

Skill:

5x max effort
Elevated push ups
Strict chin ups

Strength:

This week we are finding our 1 rep maxes on our lifts - PUSH yourself, grab your coach and GET IT!

Back squats

2-3 sets of warm up squats at light weight

1-1-1-1-1 at 70/77/85/93%/ New Max

If when you hit your 5th single you still have more - lets go I want to see those P/R faces

Metcon:

12 min EMOM

Minute 1-4-7-10 - 15 pull ups
Minute 2-5-8-11 - 20 wall balls
Minute 3-6-9-12 - 10 burpees

Monday 13, June 2016

Warm up:

Down and back

High knees
Butt kickers
Toe touch
then
2 minutes of jump squats
1 minute burpees

Skill:

20 elevated side plank
20 weighted v-twist
20 four count flutter kicks

Strength:

Max effort Monday :-)

4 three minute rounds

Round 1 and 3

Max effort hang cleans 60/45kg

Round 2 and 4

Max effort jerks 60/45kg

Metcon:

Scaled version of a CF main site

200 Double unders
100 DB squat snatch - 50 each side AHAP
200 Double unders

SATURDAY CLASS TIME 7am NOT 9am

Sorry for the late notice - SATURDAY classes will be at 7am now and until further notice.

THANK YOU!

Friday 10, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

25 four count mountain climbers
25 plank ups
25 evil wheels

Strength:

7 minutes OHS - work up to a heavy single
5 minutes Snatch skill work

Metcon:

"Nancy"

5x

400m run
15 OHS 42.5/30kg

Thursday 9, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

6x
5 strict pull ups
10 one leg elevated push ups

Strength:

15 minutes Clean and jerk

Metcon:

Tabatta Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. 

Post total reps from all 32 intervals to comments.

Wednesday 8, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

3x

descending ladder 6-1 push ups with matching hold per reps
ME chest to bar chin ups

Strength:

Back squats 5 x 3 at 63/70/77/85/93%

Metcon:

7x
7 thrusters 42.5/30kg
7 ring push ups
7 evil wheels

Tuesday 7, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

4x
4 one and a half chin ups
20-25 close grip push ups

Strength:

Strict press

5 x 3 at 63/70/77/85/93%

Metcon:

20 min AMRAP

10 burpees
20 wall balls
30 med ball sit ups
40 KB swings 24/240kg
50 med ball squats
60 second plank hold

Monday 6, June 2016

Warm up:

4 minutes jump rope
then
3x
10
OHS
Sit ups
Push ups
Supermans

Skill:

5x
ME elevated push ups
ME strict chin ups

Strength:

This week we are at 5 x 3 at the following percentages 63/70/77/85/93% of your 1 rep max

Deadlifts

Metcon:

5x

11 deadlifts - bodyweight
22 KB swings 32/24kg
100m SPRINT

SATURDAY CLASSES!!!!

Sorry for the late notice - SATURDAY classes will be at 7am now and until further notice.

THANK YOU!

Friday 3, June 2016

Warm up:

AS A GROUP - with your Coach watching to make sure you DO IT!

200m jog
200m SPRINT
200m jog
50m duck walk

Skill:

6x

5 strict pull ups

10 one leg push ups - either switch every round, or 5 and 5 each round

Strength:

Squat clean and jerks

15 minutes

Metcon:

Barbell Complex

7x

3 power cleans

5 front squats

7 rack lunges each side

*Don't put the bar down during the round

*Heavier each set 

IF YOU ARE NOT SWEATING OR COMPLAINING, OR PUTTING THE BAR DOWN, YOU FAILED YOURSELF ON THIS ONE!!!!!

Thursday 2, June 2016

Warm up:

AS A GROUP - with your Coach watching to make sure you DO IT!

200m jog
200m SPRINT
200m jog
50m duck walk

Skill:

3x

6 count down push ups - 6,5,4,3,2,1 - 6 push ups with a 6 second hold in the bottom, then 5, then 4, and down to 1 pus up with a 1 second hold

Super set with

Max effort chest to bar chin ups

Strength:

Back squats

5 sets of 5 reps at

55/63/70/77/85% 

Warm up sets should be 2-3 sets of 8-10 reps to get the kinks out and light

Metcon:

12 minute EMOM

3 hang cleans 60/42.5kg

5 Chin ups

7 KB swings 32/24kg

Wednesday 1, June 2016

Warm up:

AS A GROUP - with your Coach watching to make sure you DO IT!

200m jog
200m SPRINT
200m jog
50m duck walk

Skill:

4x

4 reps of 1 1/2 chin ups

20-25 close grip push ups

Stength:

Bench press

Warm up 2-3 sets of 8-10 reps to correct any issues in form, make sure you are good to go for the next 5 sets

5 sets of 5 reps at 

55/63/70/77/85%

Metcon:

7x 1 minute of work 1 minute rest (14 minutes total)

Every minute of work, you must complete

10 KB swings - heavy

5 KB cleans to each side - heavy

5 KB snatch to each side - heavy

THIS SHOULD TAKE 50+ seconds to get through. If you are done before that, you have gone too light, and I will fix that :-)

If you don't get through the 30 reps in 60 seconds, you owe 3 burpees per missed round