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29
Sep

Programming provided by StepUp Training

Don’t worry!!!

As of Monday, Oct 3, programming will no longer be available for viewing on the website. Please be patient while we undergo a password protection system for direct member access ~ shouldn’t take long! Thank you!

29
Sep

Friday, Sept 30, 2022

STRENGTH

5×3 Back Squat @ 87% 1RM

CONDITIONING

“Pumpkin Pie”
FULL SEND FRIDAY!!! 
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)

FINISHER

3 Sets in 9:00
15 Candlesticks

28
Sep

Thursday, Sept 29, 2022

CrossFit Hero WOD “Zeus”
3 Rounds For Time
30 Wall Ball Shots (20/14 lb)
30 Sumo Deadlift High-Pull (75/55 lb)
30 Box Jump (20 in)
30 Push Presses (75/55 lb)
30 calorie Row
30 Push-Ups
10 Back Squats (Bodyweight)

namesake photo

Background: U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

27
Sep

Wednesday, Sept 28, 2022

STRENGTH

Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4, 65%, 70%, 75%, 75%, 80%

CONDITIONING

“Lemon Meringue Pie”
3 Rounds: [Rx+ 4 Rounds]
25’ Handstand Walk
“X” Squat Cleans
25’ Handstand Walk
20 Pull Ups [Rx+ C2B]
-Rest :90-
“X” = (Rd 1) 15 @ (115/80) [Rx+ 135/95], (Rd 2) 10 @ (135/95) [Rx+ 185/125], (Rd 3) 5 @ (185/125) [Rx+ 225/145], (Rd 4) 3 @ (225/145) [Rx+ 275/185]

WELLNESS WEDNESDAY

𝑰𝒇 𝒚𝒐𝒖 𝒂𝒓𝒆 𝒔𝒆𝒓𝒊𝒐𝒖𝒔 𝒂𝒃𝒐𝒖𝒕 𝒂𝒄𝒄𝒐𝒎𝒑𝒍𝒊𝒔𝒉𝒊𝒏𝒈 𝒚𝒐𝒖𝒓 𝒈𝒐𝒂𝒍𝒔 — 𝒘𝒉𝒚 𝒘𝒂𝒊𝒕?

As we head into the last 3 months of the year, people’s mindset switches to waiting until the new year.

Our question to you is, 𝒘𝒉𝒚 𝒘𝒂𝒊𝒕?

ʟᴇᴛ’ꜱ ᴅᴏ ᴛʜᴇ ᴍᴀᴛʜ.

There are 92 days left in the year. If you are eating 3 meals per day, that’s 276 meals.

𝘞𝘩𝘺 𝘢𝘳𝘦 𝘺𝘰𝘶 𝘭𝘦𝘵𝘵𝘪𝘯𝘨 4 𝘩𝘰𝘭𝘪𝘥𝘢𝘺 𝘮𝘦𝘢𝘭𝘴 𝘤𝘢𝘶𝘴𝘦 𝘺𝘰𝘶 𝘵𝘰 𝘸𝘢𝘪𝘵 𝘶𝘯𝘵𝘪𝘭 𝘵𝘩𝘦 𝘕𝘦𝘸 𝘠𝘦𝘢𝘳 𝘵𝘰 𝘬𝘪𝘤𝘬𝘴𝘵𝘢𝘳𝘵 𝘺𝘰𝘶𝘳 𝘫𝘰𝘶𝘳𝘯𝘦𝘺 𝘵𝘰 𝘣𝘦𝘤𝘰𝘮𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝘣𝘦𝘴𝘵 𝘴𝘦𝘭𝘧?

We want to help you end 2022 feeling better with increased energy because you are prioritizing yourself and your health.

26
Sep

Tuesday, Sept 27, 2022

SKILL

Bar MU Endurance / Technique and Practice
50% Max Bar MU then right into 1:00 max Box Bar Muscle Ups
— rest 2 minutes —
40% Max Bar MU then right into 1:30 max Box Bar Muscle Ups
— rest 2 minutes —
30% Max Bar MU then right into 2:00 max Box Bar Muscle Ups
**box height set approximately forehead height

CONDITIONING

“Ice Cream Sandwich”
40-30-20-10-5 Cal Bike
15-12-9-6-3 Man Makers (50/35)
[35-25-15-5-3 Ladies Cal]

25
Sep

Monday, Sept 26, 2022

STRENGTH

5×3 Front Squat @ 92% 1RM Front Squat

CONDITIONING

“Key Lime Pie”
AMRAP 10 Minutes
10 Kettlebell Swings (53/35)
10 Box Jumps (24”/20”) ~ score rounds + reps

*With a running clock, rest 3:00 then into….

ACCESSORY FINISHER

2 Sets (to be completed in 10:00)
20 GHD Sit Up
60 Second Plank Clock Walk. 
20 Seated Landmine Russian twists
*Score weight of Landmine Russian Twists

22
Sep

Friday, Sept 23, 2022

STRENGTH

Power Snatch and Power C&J EMOM
On the Minute for 10:00:
Power Snatch 5×1 @ 75% 1RM
Directly into:
Power Clean & Jerk 5×1 @ 75% 1RM

CONDITIONING

FULL SEND FRIDAY!!! “Poodle”
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee

21
Sep

Thursday, Sept 22, 2022

STRENGTH

Deadlift 5-4-3-2-1, @ 50%, 60%, 70%, 80%, 90%

CONDITIONING

CrossFit Benchmark WOD “Betty”
5 Rounds for time:
12 Push Press (135/95)
20 Box Jumps (24/20)

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