Search

Updated: a day ago

TO SEE FULL PROGRAMMING CLICK ON THE "WORKOUTS" ICON



NEW FACILITY INFO:


  • We will be gaining another coach named Nick who will be added to our team of coaches when we move. He has been coaching CrossFit for 10 years and is excited to start coaching all you wild ones!

  • They currently have a CrossFit program over there, CrossFit Salmon Creek. Since we are moving there and keeping our name, they will be losing their current name and will be joining us as CrossFit Untamed! We are excited to grow our Untamed family when we move over!

  • When we move in February you guys will notice that the facility won't look like Untamed... yet. We have projects in place for when we move. Some of them being the following:

  • adding a wall bearer between the CrossFit area and the open gym/machine area

  • adding Untamed colors on the walls, especially for our wallball targets like we have currently

  • updating a room that is currently there to be a mobility room or separate group class room

  • updating the lobby area to offer a better apparel and supplement shopping experience for you all

  • and MORE!

Keep in mind that these things will take time. We hope to finish most of these projects by May which will lead us to hosting a GRAND OPENING event. At that time, the facility will be more up to our standards to be called our new Untamed home! We will continue to keep you guys updated on the new spot, even when we move over there and the projects start happening!



PROGRAMMING INFORMATION


Strength Cycle Information

New Strength Cycle: January 10th - February 28th!


With the New Cycle, we will be taking it back to the basics for the start of 2022. This new cycle will focus on the 3 basic power movements (Back Squat, Deadlift, Bench Press), where we will hit some maxes early on and retest again at the end. Also, we will take the Olympic Lifting down in weight and just focus on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks (Jan 10th - Feb 28th), putting us at the second week of the 2022 CrossFit Open.


MONDAY


STRENGTH:

  • Back Squat

CONDITIONING:

  • Dumbbell Front Rack Lunge

  • Strict Pull Up

  • Box Jump

  • Strict Handstand Push Up

TUESDAY


STRENGTH:

  • Bench Press

CONDITIONING:

  • Bike

  • Wall Ball


WEDNESDAY


STRENGTH:

  • Power Clean & Jerk

CONDITIONING:

  • Row

  • Push Up

THURSDAY


CONDITIONING:

  • Double Under

  • Dumbbell Front Squat

  • Burpee Over Dumbbell

ACCESSORY:

  • Banded Pull Aparts

  • Bulgarian Split Squats

  • Calf Raise


FRIDAY


STRENGTH:

  • Deadlift

CONDITIONING:

  • Power Snatch

  • Toe To Bar


SATURDAY - LAST WEEKEND AT HAZEL DELL!


FORTITUDE 8am:

  • Dumbbell Bear Complex

  • Burpee Knee Raise

  • Bench or Hurdle Leap Overs

CROSSFIT 9am:

  • Bear Complex

  • Burpee Ring Muscle Up

  • Box Leap Over



27 views




Here is the full Layout of the cycle:

Week 1 - COMPLETED Day 1: Heavy Single Back Squat Day 2: Heavy Single Bench Press Day 3: Every minute (10 minutes) 5 Clean and Jerks (light) Day 4: Heavy Single Deadlift Week 2 Day 1: 5x5 Back Squats (65%) Day 2: 5x5 Bench Press (65%) Day 3: Every minute (10 minutes) 5 Power Snatch (light) Day 4: 5x5 Deadlift (65%) Week 3 Day 1: 5x5 Back Squats (70%) Day 2: 5x5 Bench Press (70%) Day 3: Every minute (10 minutes) 5 Clean and Jerks (+5lbs from Wk 1) Day 4: 5x5 Deadlift (70%) Week 4 (Slight Deload) Day 1: 10x3 Back Squats (67.5%) Day 2: 10x3 Bench Press (67.5%) Day 3: Every minute (10 minutes) 5 Power Snatch (+5lbs from Wk 2) Day 4: 10x3 Deadlift (67.5%) Week 5 Day 1: 5x5 Back Squats (75%) Day 2: 5x5 Bench Press (75%) Day 3: Every minute (10 minutes) 5 Clean and Jerks (+10lbs from Wk 1) Day 4: 5x5 Deadlift (75%) Week 6 Day 1: 5x3 Back Squats (80%) Day 2: 5x3 Bench Press (80%) Day 3: Every minute (10 minutes) 5 Power Snatch (+10lbs from Wk 2) Day 4: 5x3 Deadlift (80%) Week 7 Day 1: 5x2 Back Squats (85%) Day 2: 5x2 Bench Press (85%) Day 3: Every minute (10 minutes) 5 Clean and Jerks (+15lbs from Wk 1) Day 4: 5x2 Deadlift (85%) Week 8 (Max Week) Day 1: Heavy Single Back Squat Day 2: Heavy Single Bench Press Day 3: Every minute (10 minutes) 5 Power Snatch (+15lbs from Wk 2) Day 4: Heavy Single Deadlift

11 views

Updated: Jan 12

TO SEE FULL PROGRAMMING DOWNLOAD SUGARWOD

AFTER YOU FIND "CROSSFIT UNTAMED", ACCESS CODE IS: WILDONES





PROGRAMMING INFORMATION


Strength Cycle Information

New Strength Cycle: January 10th - February 28th!


With the New Cycle, we will be taking it back to the basics for the start of 2022. This new cycle will focus on the 3 basic power movements (Back Squat, Deadlift, Bench Press), where we will hit some maxes early on and retest again at the end. Also, we will take the Olympic Lifting down in weight and just focus on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks (Jan 10th - Feb 28th), putting us at the second week of the 2022 CrossFit Open.


MONDAY


STRENGTH:

  • Back Squat

ACCESSORY:

  • Row

  • Thruster

TUESDAY


STRENGTH:

  • Bench Press

CONDITIONING:

  • Toe To Bar

  • Burpee Box Jump Over


WEDNESDAY


STRENGTH:

  • Power Clean & Push Jerk

CONDITIONING:

  • Wall Walk

  • Dumbbell Walking Lunge

  • Bike

THURSDAY


CONDITIONING:

  • Row

  • GHD Sit Up

  • Dumbbell Bench

  • Ring Row

SKILL:

  • Pistols


FRIDAY


STRENGTH:

  • Deadlift

CONDITIONING:

  • Wall Ball

  • Double Under

  • Muscle Up


SATURDAY


FORTITUDE 8am:

  • Kettlebell Swing

  • Box Push

  • Dumbbell Press

  • Farmer's Carry

CROSSFIT 9am:

  • Kettlebell Swing

  • Box Push

  • Handstand Push Up

  • Sandbag Carry // Farmer's Carry



18 views
0eb9d3_169e5311891d490485c5de731f81dbd7.png