Posts By: Avery Wittkamp

Monday 141222 – Competition

Warm up: Basic CF Skills Rest as needed then… Test: 2 minute AMRAP Double Unders into 1 minute AMRAP HSPU (Kipping OK) Part A. Back Squat – Build to a heavy single without any failed squats. Part B. Snatch Pulls 5×1… Read more »

Thursday 141218 – Competition

Optional AM Conditioning Session Warm up: 1000 m moderate pace 2 minutes rest 4x500m (aim for consistent pacing) 2 minutes rest after each 500 m Cool Down: 1000 m moderate pace PM Session Warm up: Basic CF Skills Part A…. Read more »

Monday 141215 – Competition

Warm up: Kettlebells A.10 minutes: Every 30 seconds, One Clean (65% 1 RM) B. Clean Pull: 3-3-2-2-1-1 up to a heavy single C. 7 minute AMRAP: 30 Unbroken Double Unders 20 Kettlebell Snatches (24/16, 10 each hand) 10 Barbell Lunges (135/93… Read more »

Prepaid Long-Term Memberships

Based on member feedback, we are resuming six-month and one-year memberships.  The rates will be as follows: Peak Unlimited Memberships One-Year  = $1999 Six-Month = $1099 Off Peak Unlimited Memberships One-Year = $1499 Six-Month = $799 Prepaid memberships are non… Read more »

Sunday 141214 – Competition

Warm up: DIY + Practice Rope Climb Technique A1. Snatch Grip RDLs 4×4 reps, rest 60 seconds A2. Snatch Grip Push Press 4×4 (BTN), rest 2 minutes B. 5 minute EMOM: 10 Power Snatches (60% max) C. Most Advanced – Perform after… Read more »