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PROGRAMMING  What’s coming up? August/September Strength Cycle Week 1 of 7 (7/26-8/1) –     10-Rep Test  Week 2 of 7 (8/2-8/8) –       12-12-12 Week 3 of 7 (8/9-8/15) –     12-12-10 Week 4 of 7 (8/16-8/22) –   12-10-10 Week 5 of 7 (8/23-8/29) –   10-10-10 Week 6 of 7 (8/30-9/5) –     Deload […]

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PROGRAMMING What’s coming up? MONDAY Make 1-2 truly heavy attempts at a 10-Rep Deadlift making smart jumps with the shorter 15:00 time frame to build. In the workout the challenge is to load on an uncomfortably heavy weight that will allow for 3 out of 5 rounds to be unbroken. STRENGTH ON A 15:00 RUNNING[…]

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PROGRAMMING What’s coming up? MONDAY Work on basic mechanics of the FS for these higher rep sets. This will set everyone up for success during their 10-Rep tests next week! In the workout the challenge is to keep the bar from hitting the floor and keeping the runs consistent. STRENGTH 10-8-6* Front Squat *Work to[…]

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PROGRAMMING What’s coming up? MONDAY Work for QUALITY on these strength movements today…start with the lower end of the rep range and then if possible build from there! In the workout the challenge is to keep the Tuck-Ups unbroken for 2+ rounds and the Cal Bike at a consistent :30-:40 interval. STRENGTH 4 SETS FOR[…]

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NCX programming chart HERE Monday! WARM-UP AMRAP x 7 MINUTES 30 Mountain Climbers 8 Alt. Groiners w/ Thoracic Twist 8 Alt. Box Step-Ups* 8 KB Deadlifts** 8 Air Squats*** *At 3:30 switch to Box Jumps. **At 3:30 switch to Russian KB Swings. ***At 3:30 switch to KB Goblet Squats. STRENGTH ON A 20:00 RUNNING CLOCK…[…]

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NCX weekly programming chart HERE  NCGo at home wods HERE  Monday WARM-UP AMRAP x 7 MINUTES 10/8 Cal Row 10 Tall Plank Shoulder Taps* 7/7 SA DB Bent Over Row 5 Lunge-Lunge-Squats** *At 3:30 change to Piked Shoulder Taps. **DB Held in Goblet Position optional. STRENGTH Back Squat 3×5 @ 65% Week 11 of 12[…]

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We’re 100% NCX now baby. Here we go barbells!!!! Stay tuned for #infiltratewithlove June 27th to celebrate PRIDE! Weekly programming chart HERE Monday STRENGTH 3 SETS* 12 DB Front Raises (Athlete Choice) 12 DB Lateral Raises 12 DB Reverse Flyes -Rest 1:30 b/t Sets- *Sets are meant to be light and unbroken. Break as needed[…]

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Mobility NCGo with follow along vids NCX with lesson plans and stimulus Here’s the email!    AAAAAAND back by popular demand, Coach Shannon will take us through mobility for low back pain on June 19th. Email/text/DM to reserve, spots are limited.   Sunday with Jenn! Part A Every 5 Min for 3 Rounds 10 Push[…]

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Hi Friends, Every Friday I start an email that I label (to myself) ‘Bright Spots Friday’. And in the facebook group I start a thread as well. It’s a practice that I picked up over the last couple years from a mentor of mine in the gym and fitness space. Its purpose is to cultivate[…]

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POST MURPH! How do you feel?? We’re transitioning to NCX programming for the 9:30 and 5:30 groups as well as the 4:15. Our early risers will continue with NCGo at 6am. The teens will continue with their own strength programming in combination with NCX.  NCGo NCX Mobility Sunday: Part A 8 Minute Push Up Ladder[…]

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