SUNDAY Sunday Fun Day! 3 pm Coach’s Choice WOD MONDAY “Helen” 3 Round for Time: 400m Run 21 Kettlebell Swings @ 53/35# 12 Pullups *Cutoff: 18 min TUESDAY Snatch Cycle Week 2 Find a 3 RM Hover Snatch -then- Every 50 seconds for 15 rounds 1 Hover Snatch @ 3RM load WEDNESDAY Front Squat & BenchContinue reading “Training July 16th – 22nd”
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Training July 9th – 15th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Snatch Cycle Week 2 Find a 3 RM Hang Snatch -then- Every 50 seconds for 15 rounds 1 Hang Snatch @ 3 RM load TUESDAY “Wes” Run 800m with a 25/15# Bumper** -then- 14 Rounds of: 5 Strict Pull-ups 4 Burpee Box Jumps @ 24/20” 3Continue reading “Training July 9th – 15th”
Training July 2nd – 8th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Snatch Week 1 Find a 3RM Hi-Hang Snatch -then- Every 50 seconds for 15 rounds 1 Hi-Hang Snatch @ 3RM load TUESDAY Only one class today at 9am. “1775” AMRAP 60 17 Power cleans @ 135/85# 75 Air Squats After each round break down your bar.Continue reading “Training July 2nd – 8th”
Training June 25th – July 1st
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY Strongman Week 6 Within a 40 minute time cap, alternate between squats and deadlifts, working up to your heaviest load possible in both movements. 5 Stone Back Squats @ AHAP 1 Fat Grip Deadlift @ AHAP Scored by heaviest set of 5 stone squats and heaviestContinue reading “Training June 25th – July 1st”
Training June 18th – 24th
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY 6 rounds (not for time) 2 x 50’ Log Carry 8 Unbroken Double Kettlebell Swings (Russian) @ AHAP TUESDAY In 4 Minutes: Run 400m 15 Lateral Bar Over Burpees AMRAP Power Cleans @ 135/95# in remaining time -Rest 4 minutes- In 4 Minutes: Run 400m 10 LateralContinue reading “Training June 18th – 24th”
Training June 11th – 17th
SUNDAY Sunday Fun Day! 3pm Surprise WOD MONDAY Strongman Week 4 “Buddy Bag” With a partner and a light sandbag: 50 Sandbag Front Squats 4 x 25’ Sandbag Bear Crawl Drag 50 Sandbag Thrusters 4 x 25’ Sandbag Bear Crawl Drag 50 Sandbag Pull-Thru Pushups 4 x 25’ Sandbag Bear Crawl Drag 50 Sandbag WalkingContinue reading “Training June 11th – 17th”
June 2017 Newsletter
Fundamentals We now custom schedule Fundamentals and Fast Track courses to fit your schedule! Your friend that keeps promising to start next week just lost another excuse. Call, email, and send your friends our way. We schedule free intros throughout the week and pride ourselves on making everyone of any ability level feel comfortable andContinue reading “June 2017 Newsletter”
“Grace for the Games”
Join us in support of Neale Currie, a.k.a “Coach Neale”, who is going to the 2017 CrossFit Games as a Masters Athlete! WHEN: Saturday, July 8th at 9:00 AM WHERE: CrossFit Impulse 115 B Castle Drive Madison, AL 35758 WHAT: This is it, guys. Neale made it to the big time. For the past threeContinue reading ““Grace for the Games””
Training June 4th – 10th
SUNDAY Sunday Fun Day! 3 pm Surprise WOD MONDAY Strongman Week 3 Single Arm Dumbbell Clean & Press 1-2-3-4-5-6-7-8-9-10 35’ Sandbag Zercher Carry 1-1-1-2-2-2-3-3-3-4 TUESDAY Find a 1 RM Clean -then- 5 Rounds for Time: 2 Legless Rope Climbs 8 Front Squats @ 185/125# *Cutoff: 20 min WEDNESDAY “DT” 5 Rounds for Time: 12 DeadliftsContinue reading “Training June 4th – 10th”
Training May 28th – June 3rd
SUNDAY Sunday Fun Day 3 pm Surprise WOD MONDAY Memorial day class at 9 am “Murph” This will be the only class on Monday, Memorial Day. I’ll be coaching along with guest coach Kevin Dishner. This is one of my favorite workouts of the year to coach, so don’t miss it. As always, we willContinue reading “Training May 28th – June 3rd”