Warm up: WW#1
- Strict Press 10 x 1 @ 85-90 % of 1 RM (15 MINS)
16 MIN AMRAP
- 6 Shoulder to Overhead 135/95
- 8 Front Rack Lunges 135/95 *Scale no weight lunges
- 10 Dead lifts 135/95
- Run 200m
Choose weight that all movements can be unbroken
Warm up: GW#4
- Hip Flexor with Band of Rig—2 MINS Each Leg
- Hamstring Floss/Stretch—2 MINS Each Leg
- Back Squat 5×5 @ Tempo 5-5-0 (Choose weight that you are put in good position and not fail
Do 10 Thursters then 1 T2B, 9 thrusters then 2 T2B…….
Post Workout: Not for time 800m run
Warm up: TC
Teams of 2
Buy in: 400′ Plate Push (200′ per person)
- 50 CAL Row (Split)
- 25 Deadlifts 185/135
- 100 DU (Parnter must hold Deadlift bar off ground for DU to Count
- 50 Alternating Box Jumps 24/20\
- 100 DU (same rule Apply
- 25 Deadlifts
- 50 CAL Row
Cash out: 400′ plate Push
Warm up: GW#3
Then— 2 Rounds
- 50 Burpees
- 40 Pull-ups
- 30 One Legged Squats *Scale one legged box Squat/Step up to 20inch box
- 20 KB Swings 55/35
- 10 HSPU *Scale HR Push ups/ Pike Push Ups
40 MIN CAP
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Warm up: OW#1
- Clean Mech. 15 MINS—Working on Clean Progressions and Jerk Tech.
Work on a running Clock….
- 15 Squat Clean and Jerks 155/105 (You can thruster)
5 MIN CAP
@ 8 MINS on Clock start
- 20 Power Clean and Jerks 135/95
5 MIN Cap
@ 16 MINS on Clock Start
*Scale appropriately to finish in the cap
Warm up: GW#7
- Turkish Get-up technique
- Turkish get-up 4×3 Each Arm (Progress in weight)
TABATA (16 MINS)
4 MINS each movement (20 Sec on 10 Sec off)
- CAL ROW
- AB-Mat situps
- Jumping Lunges *scale Steping lunges*
Try to maintain number per round Calculate total for final reps
4 x 50′ Plank walk on turf
Warm up: GW#4
- 8×2 Front squat @80-85% of 1RM
- Row 100m
- 10 Wallballs 20/14
- Row 200m
- 15 Wallballs
- Row 300m
- 20 Wallballs
- Row 400m
- 25 Wallballs
- Row 500
- 30 Wallballs
If you drop the Wall ball or stop you have to start that set over. *scale you can break up wallballs
Warm up: TC
Teams of 2
Everyone Starts with 120 reps then take the age of the youngest member and subtract from 120 and that will give you the reps to split for the workout. Example 120-30yr= 90 reps split between partners
- Thruster 75/55
- Burpees to plate
- Front rack lunges 75/55
- Ab-mat sit-ups (Work at same time)
- Push press 75/55
- Pull-ups (Work at same time)
Last walk 400m with Barbell overhead 75/55… everytime barbell drops 15 air squats
The staff at Cadre would like to THANK YOU for the POSITIVE commUNITY you have forged over these past 3.5 years! We are proud of the fact that YOU make the commitment to walk through those doors, put forth the effort and in turn, experience tangible results!
Through our growth and progression we have experienced ups and downs. Good days and bad. Great ideas and a few that needed or still require some fine-tuning. We’ll be the first to admit that we don’t have ALL the answers. We will also tell you that we’re relentlessly committed to finding them. One unique property of CrossFit is NO TWO FACILITIES ARE THE SAME! For example, we are steeped in CrossFit methodology yet we advocate other forms of fitness (i.e. Band-It, Fit4Me, Met-Con Monday). We take pride in our own unique identifier: our “fingerprint” if you will.
Good, bad or indifferent, each “Box” has it’s own ethos, atmosphere and leadership style. In these 3.5 years we’ve observed two camps:
Not to get all “Confucius” on you but embodying one means understanding the other. Let’s take a look-see.
Learner’s definition of NEGATIVITY
negativity /ˌnɛgəˈtɪvəti/ noun
: an attitude in which someone considers only the bad qualities of someone or something
Unfortunately, there are those few within the global CrossFit community that continually have to tell you “how much they know”, what everyone else is “doing wrong” and how “superior” they are. These unfortunate souls are missing the BIG picture and thus the unique qualities that EVERY CrossFit has to offer! Witnessing this unproductive behavior affords us the perspective to TRULY appreciate how blessed we are at Cadre!
A brief review Cadre’s Cardinal rules tells us:
1) You’re and adult (although some of us may be stuck in 6th grade humor…ahem!)
2) Smile and have fun!
3) NO DRAMA!
We’ve found the aforementioned 3 rules to be pretty simple and effective. This framework is the “compass” that allows us to keep a bearing on our unique and POSITIVE “fingerprint”.
In short, we just wanted to take a moment to recognize ALL of you for your positive outlook, undying support and willingness espouse acceptance! We’re proud of our fingerprint! Lets start leaving them EVERYWHERE!!!!