The Bluegrass Way Running Clock Mins 1-8: EMOMx8: 2 Squat Snatches (75%) Rest 4:00 Mins 12-20: EMOMx8: 2 Squat CJ (75%) then 3rds. 500m Row 6 HSPU 9 Thrusters, 115/85 *MOBILITY CLINIC at middletown, Saturday, from 10:00-10:30am with Dr. Jon! Jon will be discussing overhead shoulder mobility! **POWER LIFTING technique during lifting class SUNDAY, July…
The Bluegrass Way “American Dream” AMRAP 20 1.2.3.4…. Clean, 205/145 Muscle up *modify to burpee pull-up then EMOMx10: 3 Power Snatch + 3 OHS, 95/65 then 4rds. 1 minute plank (weighted if possible) ***Coach Justin will be writing a 3 day a week powerlifting cycle that will be posted under the weightlifting tab every Monday,…
For some reason I have received this question a lot lately. “How do you stay motivated?”. To be honest when I first heard this question I thought it was silly coming from the mouth of one of my CrossFit athletes. I was looking straight at them thinking, you are a consistent and dedicated athlete and…
Nutritional Coaching: $75.00 per session * If you are a do-it yourself kind of person, but you need a little guidance, this is the service for you! During this one- hour consultation, we will give you a basic overview of a healthy lifestyle diet, tips on how to incorporate it into your lifestyle, recipes ideas…
The Bluegrass Way EMOTM for as long as possible 7 Thrusters, 75/55 7 Pull ups 7 Burpees (minimum is 10 rds: rest when needed till 10 rds are completed) **scale to 4 reps of each movement *This is a BEEP ‘CrossFit’ test and we will re-test later in training. If you can not preform the…
The Bluegrass Way ** Coach lead class at 9:00am at Middletown and 0pen Gym till 12:00pm. ** OLDHAM COUNTY CLOSED! “1776 – Independence Day” 4 rds 204 Jump Ropes (singles) 40 Back Squats (45/33) 40 S2O (45/33) 40 Lunges 40 Floor Press (45/33) 40 hang Power Snatch (45/33) 40 Mountain Climbers 7 movements representing July,…
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