Get Started!
GET
STARTED

Workout for 12/14/2018

/ Uncategorized / By

Weightlifting Strength Development Progressive Series – Week 1 of 4

Back or Front Squats:

5 sets of 5 reps

Load: 90% 5RM baseline
If unknown, use 80% 1RM

In 7:00, build to working load

Then: 1 set of 5 every 3 minutes

Weightlifting/Gymnastics Conditioning, Sprint Intervals

“Elmer Fudd 2.0”

EMOM 10:

Evens:
6 thrusters
4 burpees over bar

Odds:
20 box invert hand releases

Thrusters: SC=60% push press, RX=105/70, RX+=145/100
Hand-releases, inverted: SC=box, RX=wall, RX+=30ft handstand walk

WEBSITE POWERED BY:

IN PARTNERSHIP WITH:​

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE no sweat conversation on the next page.

Shortly after we will be in touch with you to confirm your no sweat conversation. We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

EXPERIENCED AND CURRENT CROSSFITTERS ONLY!

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 for a day, $75 for a week

OUR Information:

Location:

18 Kettle River Drive, Glen Carbon, IL 62034, USA

PHONE:

GIVE US A CALL
(618) 248-4256

HOLD POLICY

Membership hold requests are available in two circumstances: medical issues, or out-of-town for 3+ weeks (not less). If you’re requesting a membership hold for medical reasons, please note that a doctor’s note is required as well as a return-to-action date.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

EXPERIENCED AND CURRENT CROSSFITTERS ONLY!

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$25 for a day, $75 for a week

OUR Information:

Location:

18 Kettle River Drive, Glen Carbon, IL 62034, USA

PHONE:

GIVE US A CALL
(618) 248-4256

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.