Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing.

The program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and the average Joe differ by degree not kind. Our nation’s military, triathletes, firefighters, housewives (and students like you) have found their best fitness from the same regimen.

Come on by the weight room below SC1 and check us out. All you need are some gym clothes and a willingness to step outside your comfort zone and push yourself!

Friday, March 2, 2012

Work Capacity

FRIDAY

WARMUP
6 Rounds (25/15, 25/15, 35/25, 35/25, 45/35, 45/35)
- 4x 2-Handed KB Clean
- 4x 2-Handed KB Front Squat
- 4x 2-Handed KB Military Press
- 4x Pull ups
- Instep + Hip Flexor Stretch

TRAINING - Work Capacity
(1) 8 Rounds
- 4x Craig Special @ 115/95
- Run 400m or 50x Step ups
- 30 Seconds Rest

(2) 4 Rounds
- 15/15/15 Low Back Complex
- 20 Sec Low Back Lunge each side
- 15x Face Down Back Extensions (laying on floor)
- 20 Sec Kneeling Founder
- 20x Weighted Situps @ 25#

(3) 3 Rounds
- 3x Shoulder Sweep
- 3x Floor or Wall Slide (Wall preferably)
- Elevated Pigeon Stretch

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