by MTCF | Sep 11, 2023 | Uncategorized
Pre-Class Warmup: 2k Bike Erg You can keep track of your score, but the goal is not to set a PR time. The intent is to get a good warmup. This is a great opportunity to play with damper settings, try different paces and just become comfortable with riding the bike...
by MTCF | Sep 10, 2023 | Uncategorized
WOD: “9/11” FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row **Athletes may start with either the run...
by MTCF | Sep 8, 2023 | Uncategorized
PARTNER WOD Every 8:00 for 32:00 800m Run (400m each) 24 Burpee Box Jumps 24/20″ (12 each) 24 Chest to Bar (12 each) -P1 400m Run, P2 400m Run, P1 12 BBJ, P2 12 BBJ, P1 12 CTB, P2 12 CTB. Then switch who goes first the following round. Intensity on the Run...
by MTCF | Sep 7, 2023 | Uncategorized
Pre-Class 50 Cal Echo Bike Try to pick a easy/moderate pace that you think you can hold on to. Pay attention to your cadence in the top right hand corner of the screen. At each set of 10 calories, check in with yourself and see how you are feeling. If it feels easy,...
by MTCF | Sep 6, 2023 | Uncategorized
Pre-Class Warmup: Row 1000/800 Try to focus on big strong pulls and driving through your entire foot. Take this time to work on technique. Deadlift Primer: 2 rounds 5 glute bridge on foam roller 5 barbell good morning 5 stiff legged deadlift 5 single leg kettle bell...
