Happy Sunday everyone!
The Moultrie South Georgia Classic was a blast! Shoutout to Steph and Kaitlyn for finishing 2nd in the RX division! It was an exciting and fun day of competition!
The CrossFit Teens program is BACK! Starting at 4:15 pm tomorrow, our teens will have priority on the outdoor rig for their training. If you’ve got a teen ready to crush it, be sure they’re here! This is going to be a great opportunity for them to grow stronger, learn new skills, and have fun with their peers.
1st Hybrid Classes this Saturday (1/18)!
Here’s everything you need to know:
– Free for all active members
– No commitment required: Come when you can, no need to be there every week.
– Sign up by Friday: Make sure you’re registered ahead of time to secure your spot!
– Each session runs for 1 hour.
– There will be no class on February 8th, but we’ll pick back up on February 15th.
Strength Cycle – Week 1✅
The first week of our new strength cycle is officially in the books, and it’s been incredible watching so many of you hit new PRs! This cycle will focus on tempo work for the front squat and deadlift, which will help build both strength and control. We’re excited to see how everyone progresses over the next 7 weeks. Stay focused, keep pushing, and we’ll all get stronger together!
WORKOUTS FOR THE WEEK:
MONDAY
SKILL – PERFORMANCE
EVERY 2:00 x 5 SETS
2 Strict Handstand Push-Ups
+ 3-5 Kipping Handstand Push-Ups
-Rest w/ Time Remaining-
SKILL – FITNESS
EVERY 2:00 x 5 SETS
2 DB Deficit Push-Ups
+ 3-5 Hand Release Push-Ups
or…
2 DB Strict Press
+ 3-5 DB Push Press
-Rest w/ Time Remaining-
HERO WORKOUT – PERFORMANCE
“NATE”
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
HERO WORKOUT – FITNESS
“NATE”
AMRAP x 20 MINUTES*
2 Burpee Pull-Ups
4 Hand Release Push-Ups
8 KB Swings (53/35)
(Score is Rounds + Reps)
EXTRA CREDIT – ALL
NOTE — January’s extra focus will be building strength with the Bench Press eventually progressing to a 3RM & practicing Double Under skills.
Bench Press*10-10-10-10*
*Start Moderate and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform a set of Max Reps Banded Dante Rows.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
EMOM x 8 Minutes
Min 1 – :30 Crossover Single Unders
Min 2 – :30 MAX reps elevated calf raises
TUESDAY
STRENGTH – ALL
5×4 Front Squat* (32X1)
*Keep weight Moderate+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
6 ROUNDS FOR TIME
12 DB Farmers Alt. Lunges (50/35)
12 Toes to Bar
(Score is Time)
WORKOUT – FITNESS
6 ROUNDS FOR TIME
12 DB Farmers Alt. Lunges (35/20)
12 Toes to Something
(Score is Time)
WEDNESDAY
STRENGTH – ALL
EVERY 1:30 x 6 SETS*
1 Above the Knee Power Clean
+ 1 Below the Knee Power Clean
+ 1 Power Clean
*Build up to Moderate-Heavy Weight.
(Score is Weight)
WORKOUT – PERFORMANCE
FOR TIME
800m Run
30 Reps of 1 Power Clean + 1 Hang Power Clean (135/95)*
800m Run
*1-Rep = 1 Power Clean + 1 Hang Power Clean
(Score is Time)
WORKOUT – FITNESS
FOR TIME
800m Run
30 Reps of 1 Power Clean + 1 Hang Power Clean (95/65)*
800m Run
*1-Rep = 1 Power Clean + 1 Hang Power Clean
(Score is Time)
EXTRA CREDIT – ALL
3 SETS
:45 Max Reps of Single-Single-Double Under
-Rest 1:00-
20 Seated Weighted Calf Raises
-Rest 2:00 b/t Sets-
THURSDAY
WORKOUT – ALL
AMRAP x 30 MINUTES
15 Burpee Box Jump Overs (Athlete Choice)
25 Russian KB Swings (Athlete Choice)
50 Sit-Ups
200m KB Suitcase Carry*
*Alternate arms as needed to complete the 200m carry.
(Score is Rounds + Reps)
FRIDAY
STRENGTH – ALL
5×4 Deadlift* (31X1)
*Keep weight Moderate+ across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 2 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
CrossFit Games Open 11.1 and 14.1
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
WORKOUT – FITNESS
OPEN 14.1
AMRAP x 10 MINUTES
50 Single Unders
15 Power Snatches (65/45)
(Score is Round + Reps)
EXTRA CREDIT – ALL
Bench Press*
5-5-5-3-3-1-1-1
*Start Moderate and
EMOM x 6 MINUTES
MIN 1 – :20/:20 Single Leg Single Unders
MIN 2 – :40 Double Unders or Double Under Attempts
SATURDAY
PARTNER WORKOUT
FOR TIME*
100/80 Cal Row
100 Pull-Ups or Ring Rows
30 Front Squats (Athlete Choice)
80/70 Cal Row
80 Pull-Ups or Ring Rows
20 Front Squats
60/50 Cal Row
60 Pull-Ups or Ring Rows
10 Front Squats
*P1 works while P1 rests. Split work as needed.
(Score is Time)
