Kelly Hatanaka has started a charcuterie business! She is offering 10% off your first order and this can be applied to any size board! Perfect for the holiday season!
To Place An Order Contact Kelly at:
(970) 443-4855
kellhata@gmail.com
Freedom WOD Classes
Warm Up: 8 mins
30 sec handstand hold
Then: 2 rounds 10/side banded Ts & Ys
10/side cuban rotations
10 split jerk
Strength:
2-3 Mins to warm up to working weight
Push Jerk in Split 65, 70 & 75% of Strict press 1RM Split jerk the bar overhead, then perform 5 Push presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.
https://www.catalystathletics.
8 mins
3×5 Split drop with a 2 second pause in split at 65, 70 & 75% of Strict press 1 RM
With the bar on the back rack slide your feet out quickly into your jerk split position and absorb the weight tightly, making sure to land in the proper position with your weight balanced approximately evenly between your front and back foot, and keeping your trunk tight and upright.
https://www.catalystathletics.
Metcon: 15 mins Cap
For Time:
40 Burpee Over KB 53/35
40 KB Swing
40 KB Goblet Squat
40 KB Clean (20 each arm)
40 KB Goblet Alt Lung
40 KB Single Arm Alt Russian Swings
Functional Bodybuilding Class
Wednesday: Legs
1) Heavy Back Squat 5×5 pyramiding
2)Super Set 4×8-12 pyramiding
Narrow Stance Front Squat
RDL 3 Sec Eccentric Phase (light weight)
3)Super Set 3×8-12
Leg Curl (Finish with a 4 set of single leg Max Effort drop set)
Leg Extensions (Finish with a 4 set of single leg ME drop set)
5)Single Leg Hip Press 4×8-12
6)Close Stance Hack Squats 21’s
7 half to bottom reps
7 half to top reps
7 full range reps
7)Finisher 3sets
50’ Weighted Back Rack Walking Lunges
Olympic Lifting
Warm Up: 8 Mins
Coach Lead
Technique: 12 Mins
5 Min Snatch Set Up
3 x 5 Snatch lift off – tempo
3 x 5 Snatch Panda Pull – Tempo to hip pocket
3 x 5 Tempo Squat Snatch – Fast under the bar
Strength: 20 Mins
3 x 3 Squat Snatch
*around 75-85%
Dive Team
CSU Hockey
CSU Crew Team
