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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Aug 2 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
The Chief(Rounds) Warm-up 3 rounds, not for time of: 1 min of jogging, biking, or rowing 30 secs of banded steps forward + backward 5 hip & back extensions 10 squats (squat therapy style, see video below) 5 deadlifts, empty bar 3 hang power cleans, empty bar 3 power cleans, empty bar 5 inchworm push-ups Strength/Skill Single Arm Dumbbell Row 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Workout The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, 'The Chiefs' have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate 'The Chief' in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country |
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