09-29-17

09-29-17

wod
20 kettle bell swing (53/35)
10 burpee box over
400m run
25 kettle bell swing (53/35)
10 burpee box over
400m run
30 kettle bell swing (53/35)
10 burpee box over
400m run

skill/strength
every 30 sec for 10 min
1 squat snatch (70-80% or heavier)

cash out
2 min couch stretch per leg
2 min pigeon stretch per leg
5 min squat hold

09-27-17

skill/strength
alt otm for 15 min
min 1: 3 muscleups (scale- 5 chest to bar, 7 pullups or 9 ring rows)
min 2: 6 hspu (scale- 2 wall climbs)
min 3: 45 second hollow body hold (scale- plank)

wod
7 min amrap
1 rope climb (scale 2 reps- teach wrap then start on box and try to stand)
3 squat clean (185/125)

cash out
7 rounds
sled push down and back
*rest as needed between efforts

Growth and Sacrifice

As we all know, nothing of worth comes without some type of sacrifice. We are a commUNITY built around it. Don’t believe us? Take a look down the next time you row! You want shiny things, you sacrifice free time for work. You want the shape you’re looking for, you sacrifice excessive leisure and fluffy food for astute nutrition and consistent fitness. You want to have children…you sacrifice SLEEP!

We know that September has been an unusually busy month for us at Cadre. We’ve hosted a CrossFit Rowing Seminar, The Cadre Crucible and a CrossFit Gymnastics Seminar this coming weekend (Sept. 30th and Oct. 1st). We are extremely grateful for your generosity, flexibility and continued sacrifice in this area.

We do our best to provide you with the access you are accustomed to hence open gym 2 Sundays ago and hosting The Crucible this past Sunday as opposed to Saturday. We do our best to limit the intrusion into the abundance of class times we offer.

Many may ask “Why do we do these courses and host competitions?” It’s the sacrifice WE need to make to build a stronger product and a more global commUNITY. Our staff learn from the best SME’s (Subject Matter Experts) in the business. We, in turn, pass that information on to YOU, our most important asset! Competitions touch a broad commUNITY of athletes that support events like the HAMMY, fund raising efforts and strengthen ties across our small (relative to other types of fitness) population. Everything has a purpose.

From day one, we have always been committed to offering you the most complete package for your hard-earned money. We thank you for your trust in the process, where it has taken us and where we continue to go.

09-26-17

skill/strength
1 back squat with a 3 second pause every 2 min for 16 min

wod
4 rounds for time
7 toes to bar (scale-knees to elbow)
9 pushups (scale-box pushups)
11 back squats (155/105)
200m run

cash out
10 rounds max meter row
45 seconds on
15 seconds off

09-23-17

partner wod

800m run
40 deadlifts (135/95)
40 bar over burpee
40 hang power clean (135/95)

60 wallball (20/14)
30 pullups
40 wallball
20 pullups
20 wallball
10 pullups

40 hang power clean (135/95)
40 bar over burpee
40 deadlifts (135/95)
80 cal ski erg

09-22-17

skill/strength
2 squat snatch every 90 seconds for 8 rounds (quick singles)

wod
for time
5 handstand pushups (scale- 2 wall climbs)
10 alt db snatch (50/35)
30 double under (scale 50 single under)

5 handstand pushup
20 alt db snatch (50/35)
30 double under

5 handstand pushup
30 alt db snatch (50/35)
30 double under

5 handstand pushup
20 alt db snatch (50/35)
30 double under

5 handstand pushup
10 alt db snatch (50/35)
30 double under

09-21-17

skill/strength
every 3 min for 15 min
5 strict press
*superset with the largest set of unbroken strict pull-ups as possible (scale- banded/kipping/ringrow)

wod
3 rounds *(each is 4 min of work with 2 min rest between)
25 weighted ab mat situps with wall ball
200m run
max ohs in remainder of time (95/65)

cash out
5 rounds
sled push down and back
10 pushups

09-20-17

skill/strength
21 min alternating otm
min 1: plate push
min 2: max cal ski erg
min 3: rest

wod
8 min amrap
10 wallballs (20/14)
3 power clean 155/105

cash out
2 min couch stretch each leg
2 min pigeon stretch each leg
3 min goblet squat hold

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