SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Veteran’s Day: Regular Schedule Coan Deadlift Program Week 5 All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 17 Minutes to Complete 3 sets x 3 reps @ 80% -2 minute transition- Speed Sets: E2MOM for 3 RoundsContinue reading “Training November 11th-17th”
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Training November 4th – 10th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program Week 4 All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 15 MInutes to Complete 1 set x 2 reps @ 90% -2 minute transition- Speed Sets: E2MOM for 5 Rounds 3 Deadlifts @ 75%Continue reading “Training November 4th – 10th”
Training October 28th – November 3rd
SUNDAY 2:30 pm ROM WOD 3 pm “Scotty” Fundraiser *There is still time to sign up on EventBrite MONDAY Post-Cycle Test Max Set of Kipping Handstand Pushups -then- “Yeti” For time: 25 Pullups 10 Muscle Ups 1.5 Mile Run 10 Muscle Ups 25 Pullups *Time Cap: 25 min Link to hero WOD on crossfit.com TUESDAYContinue reading “Training October 28th – November 3rd”
Training Oct 21st – 27th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program Week 2 All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 12 MInutes to Complete 1 set x 2 reps @ 80% -3 minute transition- Speed Sets: E1.5MOM for 8 Rounds 3 Deadlifts @Continue reading “Training Oct 21st – 27th”
Training October 14-20
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Coan Deadlift Program: Week 1 *All Percentages are Calculated from your Goal 1RM, not your current 1RM. Heavy Set: Deadlift 12 Minutes to Complete: 1 set x 2 reps @ 75% -3 minute transition- Speed Sets: E1.5MOM for 8 Rounds 3 Deadlifts @ 60% -3Continue reading “Training October 14-20”
Training October 7th-13th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice MONDAY Dress Like a Pirate Day! Come to class dressed as a pirate in jorts! Find a 1RM Deadlift -then- *Set your goal 1RM for the upcoming Deadlift Cycle. This is important because all your Deadlift work for the next 10 weeks will be calculatedContinue reading “Training October 7th-13th”
Training September 30th- October 6th
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle: Week 7 of 7 Find a 1RM Back Squat Warmup E1.5MOM for 5 Rounds 5-4-3-2-1 Back Squat *Everyone’s first set is with the empty bar. Build up load until it starts to get heavy. -then- E2.5MOM for 3 Rounds 1 BackContinue reading “Training September 30th- October 6th”
Training September 23rd- 29th
SUNDAY 2:30 pm ROM WOD 3:00 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 6 of 7 Warmup Sets E1.5MOM for 5 Rounds 2 Back Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E3MOM for 6 Rounds 2 Back Squats *Continue buildingContinue reading “Training September 23rd- 29th”
Training September 16th – 22nd
SUNDAY 2:30 pm ROM WOD 3 pm Coach’s Choice WOD MONDAY Back Squat Cycle Week 5 of 7 Warmup Sets E1.5MOM for 5 Rounds 3 Back Squats *Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy. Working Sets E3MOM for 6 Rounds 3 Back Squats *Continue buildingContinue reading “Training September 16th – 22nd”
Progenex is out. SFH is in.
CrossFit Impulse is changing our workout nutrition company from Progenex to Stronger Faster Healthier (SFH). We want to provide you with the best and healthiest products available. We also require the products we retail to be proven, have a robust distribution system to keep you stocked with what you need, and actually taste good. OurContinue reading “Progenex is out. SFH is in.”