Strength WOD:
Strict Press
3-3-3-3-3

Try not to fail!  There are only 15 reps in the whole workout so you need them all to count!   If something goes wrong and you fail earlier on, go down by 10lbs and stay there for the rest of the sets.
Make sure you warm-up properly so that once you’re in your work sets you can make 5 pound, or less, jumps.   If you jump too much or too soon with the press, even if the last set felt easy, it almost always ends up backfiring with a miss.

Warm-Ups will be: Abou 10 reps with an empty bar, add weight and do about 6 reps, then add weight again to get yourself close to your first work set and just do a couple of reps.  (Unless you’re going in the 200+lb range and then you might need an extra jump.. Dale?)
During your warm-ups, don’t push to failure or anywhere near it.. You just want to get warm and ready for the heavy sets.
Remember, you want all of the 15 reps to get your stronger!!

Come in with a game plan!!  :)
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Conditioning WOD:
3 Rounds NFT – 12 Minute Cap
12 Inverted Row with a 3 Second Hold
12 Hip Extensions with a 5 Second Hold
6 Turkish Get-Ups

**  Make sure the body is Rock Solid Straight.  The ROM needs to be perfect and the hold needs to be a full 3 or 5 seconds for the rep to count.  Make sure you feel your shoulder blades pulling together on the Rows.  RX’d is feet on a box with the body parallel with the ground & 16/24kgs for the TGU’s.  Of course, if that’s not right for you, keep your feet on the ground.. but you want to make it as tough as possible!  Come up extra high on the Hip Extensions.  Keep your shoulders active and Eyes on the Bell for the TGUs!
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Let potential newbies know that they shouldn’t be scared and that they’d be getting themselves involved with the coolest, most supportive, hard working, dynamic group of people EVA! :)
Click HERE for the link to our Yelp Page.
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Catalyst Athletics Training Session  -  Notice how freakin’ lightning FAST Aimee is getting under the bar.  CRAZINESS!