Tuesday 181218

WHITEBOARD BRIEF – Strength: Today is week 2 of Jerk work. Your load should be a moderate weight and there should be no missed reps. – Metcon: Today’s Metcon is intended to be a sprint, around 85% [...]

Monday 181217

WHITEBOARD BRIEF – Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set. – Metcon: Today’s metcon is [...]

Saturday 181215

WHITEBOARD BRIEF – Field Day: Today you have the chance to perform the first 4 tests in any order you choose as well as an AMRAP with a partner where each athlete completes a full round [...]

Friday 181214

WHITEBOARD BRIEF – Metcon: CF Open WOD 14.4. For those of you that have done this one before, your goal should be to beat your previous score by 5-10 reps. If you have not done this [...]

Thursday 181213

WHITEBOARD BRIEF – Strength: Week 2 of speed work with the box squat. All sets should be fast/explosive. Get as wide as possible. – Metcon: This workout should be 100% effort today. You should NEED the entire [...]

Wednesday 181212

WHITEBOARD BRIEF – Metcon: Today’s work is a ”cardiac output” type session where your heart-rate should be around 60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only to [...]

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