Thursday, November 6

The world is engineered for convenience, not for health. It’s not random. It’s strategy. REBEL. Start simple. Eat real food. Lift weights. Breathe heavy. Sleep more. Go for a long run. Surround yourself with people who bring out the best in you.

Ben Bergeron

Announcements:

• “Rebuild” returns! Beginning today, we’ll shift the programming a bit on Thursdays and Sundays. Years ago, we integrated programming from Marcus Filly, led by Coach Brooke, that we called “Rebuild.” This was strength and conditioning with more emphasis on bodybuilding and tempo/time under tension, allowing athletes to slow down and recover from the demands of CrossFit while also offering an opportunity (if they chose) to load weight and push their cardio during a WOD. For many, you won’t notice a huge difference in what we’re doing, but this will be familiar for some of our veteran athletes (we’ve actually been sneaking this in a bit over the last couple weeks!).

Warm-up (NTE 10’)

3 Sets

15 Banded Hip Thrust + 20sec Isometric Hold at Top

-rest 30sec-

8-10 KB Loaded Jefferson Curl Light

-rest 30sec-

30sec High Knees Jump Rope

-rest as needed-

Strength/Skill

A1) Snatch Grip Romanian Deadlift: 3110;

8-10reps; rest 75sec x 3 Sets

A2) Suitcase Long Step Walking Lunge: 30X0;

14-16 Steps; rest 75sec x 3 Sets

B1) Barbell Hip Thrust: 20X2; 8-10reps; rest

75sec x 3 Sets

B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest

75sec x 3 Sets

*Tempo - 2sec lowering, 1sec pause at bottom,

perform the 1/4 squat and back down and

immediately rebound up, 1sec pause at top.

WOD

Every 5mins x 4 sets:

45sec Continuous DB Farmers Carry TOUGH Weight

15/12 Cal Assault Bike

12 Supine Toes to Bar 3sec lowering

9 Box Jump Step Down 30/24"

Same Pace Every Set

Cool Down

Banded Lower Body