The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes burpees and kettlebell swings.
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Oh. The comment I would like to make in response to that quote...not quite enough rum for that:)
6am
SQUATS 260 X 5

WOD
21-15-9
Burpees
KB Swings (Green) RX

5:32

Enjoy the holidays guys...
Squats 325 x 5

Hot tub.

Enjoy your well deserved holiday Jodi and Anthony. And for fucks sake have a drink, or maybe get wild and have 2!
CFWU x 1

Squats 1RM @ 95% of 380
205, 235, 270, 305, 340, 360

Metcon:
21-15-9
Burpees
KB swings 1.5 pood
Time: 3:12

We last did this one June 17 but with 2 pood

Nice work 7am!

Have an awesome trip Anthony and Jodi
This morning's workout done on location. Got my first taste of kg weights! CFWU; squats to 110lb. Metcon: 21-15-9 kb swings (30lb) & burpees. Miss you at CFF!
CFWU x 2, Squats to 125 x 5, WOD: 21-15-9 of burpees and KB swings (purple pood) in 4:40. Merry Christmas everyone! :)
PM: Hot Tub/Stretch. CFWUx1. Snatch 130x1. Power Clean & Jerk 145x1. Clean 165x1. Squat 230x1. That's it, That's all!! Now to get ready for VACATION!! WOOHOOOOO!!
BW166. 2PM: squat 545x1 (1RM PR).
WU: Squats, stretching, lunges, coconut macaroon. Hehehe....

Squats to 145: 80, 95, 110, 125, 135, 145. Matches old PR for reps, but they were faster and achieved more depth. DAILY SQUATS WORK.

21-15-9:
Burpees
Kettlebell swings (green)

6:37, RX+. Small sets, big weight. I'd like to say it was all me, but I'm pretty sure the coconut macaroon and the cheers from the others helped haul the bell up those last few reps. Thanks everyone! :)
Brighton YMCA
$7.50 walk-in
Squat 315 X 5.
Good enough:)
Snatch
165x1
135x1x3

Squat
315x1

Skill work

WOD:
21-15-9
Burpees
Swings 1.5
Time: 4:36