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Labor Day Morning Classes

Labor Day WOD today at 7, 9, and 10am only. Closed for the afternoon

“The Chief”
5 sets, each a 3 minute AMRAP of:
Power clean, 3 reps (60/45kg)
6 push ups
9 air squats
Rest exactly one minute.
Post total rounds, reps and load.
Begin each new set where the last set left off.
Compare to 180130, 170614 (5pm class only),150821, 150507, 140922, 140128, 130515, 120712, 090914.

 
The Chief- Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
 
Intended Stimulus
Today we get to do some sprints. CrossFit style. You’ll have 3 minutes on the clock to get as many rounds and reps as possible of 3 Power Cleans (60/45kg), 6 Push-ups, and 9 Air Squats. You’ll get a 2 minute rest and you’ll go again. In total you’ll do the 3 minute AMRAP 5 times! It’s easy to throw in some rests during your AMRAPS and let the 3 minutes pass you by, but that is the easy way out and won’t benefit your fitness nearly as much as digging deep, finding that resolve to PUSH for 3 minutes. And then do it again, 4 more times! Though it is a sprint, the power cleans need to be technically sound. So get a good set up, drive the elbows all the way through at the top and stand all the way up. Keep that midline from sagging as you blaze through the push-ups and hit full depth and full extension on each and every air squat.

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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