[embed]https://youtu.be/qum3vGtG4NE[/embed] A couple things that are coming up: Weightlifting 101: We just had a group come through and finish their first weightlifting course. New course starts on July 10th and that class will be at 8pm. The cost of this course is $150 for Members and $199 for non-members. …
Why take a Protein Supplement?
It has been wildly debated for years on why someone should take a protein supplement. We are only recommending two reasons why... yes, I know there are like a million reasons...but, you are not going to read all of those. First reason is most people are protein deficient. American's have…
CrossFit Pendulum - CrossFitMetconMetcon (Time)10 Power Snatches 155/105 Rest 1 min 2 rds 10 Power Snatches 135/95 Rest 1 Min 3 Rds 10 TNG Power Snatches 115/75 Rest 30secFirst 2 sets are to be performed as singles.
CrossFit Pendulum - CrossFitMetconMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 20 Wall Balls 20/14 20 Cal Row 20 Push-ups 20 Box Jump 24/20Intent: 6+rds
We get to clean and jerk!
CrossFit Pendulum - CrossFitWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip…
CrossFit Pendulum - CrossFitMetconSkillBar Taps (10-10-10)Large Hallow SwingsMetcon (AMRAP - Rounds and Reps)14 Min AMRAP 15/12 Cal Bike 5 Wall Climbs 15 Toes to Bar-Wall Climbs scale distance on wall not reps. -T2B scale to Knees to Chest
CrossFit Pendulum - CrossFitMetconMetcon (Weight)4 rds 15 Sumo Deadlift 50m Single arm overhead carryAll movements must be unbroken to be RX. Focus on quality.
Case of the MONdays
CrossFit Pendulum - CrossFitWeightliftingBack Squat (8-8-8-8)One Warmup Set then work up for a heavy 8.MetconMetcon (3 Rounds for time)3rds - IWT 12 Thrusters 115/75 15 Cal Row 2 min Rest
CrossFit Pendulum - CrossFitMetconMetcon (Time)5 rds 10 Clean and Jerks 135/95 100m shuttle sprint
CrossFit Pendulum - CrossFitWeightliftingSquat Snatch (3-3-3-3-3-3-3)Find a 3RM no touch and go.