Ok, my Rhinos and Unicorns…time to get your swole on!!! Starting Monday, August 5th we will be introducing our strength program. If strength is not a focus for you, this class is NOT for you. Rhinos and Unicorns will be held every Monday, Wednesday, and Friday at 7 PM. This is not a substitute to your regular CF training, so bear in mind that it will be difficult to improve upon both aspects of your training at once without a rigorous training schedule. If strength is what you desire, focus on Rhinos and Unicorns. If metabolic conditioning is your goal, our regular WOD’s are your cup of tea. If you aim to compete at a high level, talk to us individually for programming assistance. For our Rhinos and Unicorns an ideal schedule would be strength 3x a week with 2-3 WOD’s per week. But don’t forget that your recovery is imperative!
Rhinos and Unicorns is based on the Conjugate Method fashioned after the strength program at Westside Barbell. The Conjugate Method revolves around three basic strength training methods…1. Maximal Effort (max load), 2. Dynamic Effort (speed), and 3. Repetition Method (lifting to failure). It is specifically geared to increase your core lifts, i.e., squat, deadlift, and bench press. This is a continuous program based on a 4 week cycle. Three weeks of Max/Dynamic efforts followed by one deload week.
- Based on space, equipment, and attention to detail this class will be capped at 21 max. It is imperative that if you commit to this programming, you attend atleast 2 times per week. (if attendance is high, we may eventually require 3x per week). If you only make class once in a single week you will no longer be able to participate during that 4 week cycle. It is not worth your time nor will you see any benefit attending once per week. Also, each week builds off of the prior week so attendance on a regular basis is mandatory.
- Must schedule for class ahead of time. We will allow you to sign up/reserve a spot.
- Have a notebook to log and record your numbers and progress. Highly recommended. You can also keep things tracked in Wodify.
- Have fun and come ready to work.
The first Monday of the program we will be doing a powerlifting total (max on squat, bench press, and deadlift). This will be the foundation we base your next four weeks on so if you plan to participate, be there!
Look forward to working with each and everyone of you, and making some badass Rhinos and Unicorns out of you all.