Monday 2.19.18

2018 CrossFit Open:
Kicks-off Thursday Feb. 22nd @ 6pm with a kick off party and WOD reveal.

If you haven’t signed-up…….what are you waiting for!?

CLICK HERE
And don’t forget to join the CFLW team!

Open Judging Times:
Thursday 7pm
Friday 6am, 9am
Friday Night Lights (FNL) 3:30pm to 7pm
Saturday 10am to 11am
Sunday 10am to 12pm
Monday 4pm to 5pm


 

New Class Time: SUNDAY 9AM!
This will be a hybrid class for both Bootcamp and CrossFit Class attendees.


Warm-up:

Coaches Choice

Workout:

AMRAP 4min
27/20 Cal Row
27 Wall Balls, 20#/14#
27 Chest to Bar Pull-ups

-Rest 4min-

AMRAP 4min
21/15 Cal Row
21 Wall Balls
21 Toes to Bar

-Rest 4min-

AMRAP 4min
15/10 Cal Row
15 Wall Balls
15 Pull-ups

Cool Down:

Coach led stretch

Sunday 2.18.18

10AM-12PM: “Sunday Funday” Open Gym

Warm-up:

Athletes Choice

Workout:

AMRAP 18min
21/15 Cal Row
18 Jumping Lunges
15 Ab-mat Sit-ups
12 Hand-Release Push-ups

Saturday 2.17.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Relay: Teams of 3-4
AMRAP 25min
12/9 Cal Row
9 Barbell Reps
6 Pull-ups

Barbell Movements:
R1: Power Snatch
R2: Sumo DL High Pull
R3: Power Clean

Rx’d:
75#/55#

Rx’d+:
95#/65# and 3 B/R Muscle-ups (instead of Pull-ups) or 6 Chest to Bar Pull-ups

10AM-11:15AM: Skill Clinic / Open Prep:

Day 4
Topics:
DB & Barbell Cycling
Wall Ball & Box Jump Cycling
Rowing

10AM-12PM: Open Gym

Friday 2.16.18

2018 CrossFit Open:
Kicks-off Thursday Feb. 22nd @ 6pm with a kick off party and WOD reveal.

If you haven’t signed-up…….what are you waiting for!?

CLICK HERE
And don’t forget to join the CFLW team!

Skill Clinic / Open Prep:
Day 4 Saturday, 10am-11:15am!
Topics:
DB & Barbell Cycling
Wall Ball & Box Jump Cycling
Rowing

Cost: $25


Warm-up:

Coaches Choice

Strength:

Clean & Jerk
Build to a heavy single

This will be a Squat Clean Split Jerk
If skill set dictates, a Power Clean to Shoulder to Overhead can be done

Conditioning:

AMRAP 10min
50 Lateral Burpees
100 Double-unders
30 Clusters, 75#/55#

2:1 Single-unders

Rx’d+: 115#/80#

Thursday 2.15.18

2018 CrossFit Open:
Kicks-off Thursday Feb. 22nd @ 6pm with a kick off party and WOD reveal.

If you haven’t signed-up…….what are you waiting for!?

CLICK HERE
And don’t forget to join the CFLW team!

Skill Clinic / Open Prep:
Day 4 Saturday, 10am-11:15am!
Topics:
DB & Barbell Cycling
Wall Ball & Box Jump Cycling
Rowing

Cost: $25


Warm-up:

Coaches Choice

Workout:

AMRAP 5min
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Cal Row

-Rest 5min-

AMRAP 5min
100’ DB Walking Lunge, 50’s/35’s
50 Sit-ups
Max Cal Row

-Rest 5min-

AMRAP 5min
200’ Walking Lunge (Bodyweight)
50 Sit-ups
Max Cal Row

Notes:
DB’s will be held in the rack position
53#/35# KB’s can be used
Score is total Cals Rowed

Cool Down:

Coach led stretch

Wednesday 2.14.18

2018 CrossFit Open:
Kicks-off Thursday Feb. 22nd @ 6pm with a kick off party and WOD reveal.

If you haven’t signed-up…….what are you waiting for!?

CLICK HERE
And don’t forget to join the CFLW team!

Skill Clinic / Open Prep:
Day 4 Saturday, 10am-11:15am!
Topics:
DB & Barbell Cycling
Wall Ball & Box Jump Cycling
Rowing

Cost: $25


Warm-up:

Coaches Choice

Prep:
Wall Ball
DB SN
TTB

Workout:

“18 Wheeler”
AMRAP 18min
18/12 Cal Row
15 Wall Balls, 20#/14#
12 Alt. DB Snatches, 50#/35#
9 Toes to Bar

Modify toes to bar with 1:1 hanging knee raises

Last done: 10.2.17

Cool Down:

Coach led stretch

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