Thursday 6.29.17

Announcement:

4th of July weekend schedule
Saturday July 1st
9AM: CrossFit Class
10AM-12PM: Open Gym

Sunday July 2nd
10AM-12PM: Sunday Funday Open Gym

Monday July 3rd
10AM: CrossFit Class – Hero Workout
11AM-12PM: Open Gym

Tuesday July 4th
10AM-12PM: Open Gym


Warm-up:

Coaches Choice

Workout:

“Tabata This!”
Tabata Cal Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

Midline:

Coaches Choice

Wednesday 6.28.17

Announcement:

4th of July weekend schedule
Saturday July 1st
9AM: CrossFit Class
10AM-12PM: Open Gym

Sunday July 2nd
10AM-12PM: Sunday Funday Open Gym

Monday July 3rd
10AM: CrossFit Class – Hero Workout
11AM-12PM: Open Gym

Tuesday July 4th
10AM-12PM: Open Gym


Warm-up:

Coaches Choice

Strength:

Dead Lift
Take 20min to work-up to a heavy 3Rep
3+min rest between heavy efforts

Conditioning:

AMRAP 7min
Wall Balls, 20#/14#*

*EMOM 5 Dead Lifts, 225#/155#
This first set of Deads will be at the 1min mark, and the last set will be at the 6min mark .

Score is total Wall Balls

Tuesday 6.27.17

Announcement:

4th of July weekend schedule (*tentative)
Saturday July 1st
9AM: CrossFit Class
10AM-12PM: Open Gym

Sunday July 2nd
10AM-12PM: Sunday Funday Open Gym

*Monday July 3rd
10AM: CrossFit Class – Hero Workout
11AM-12PM: Open Gym

*Tuesday July 4th
10AM-12PM: Open Gym


Warm-up:

Coaches Choice

Strength:

3-Position Power Clean
High Hang / Above Knee / Ground
Take 15min to work-up to a heavy load

Conditioning:

50/35 Cal Row
800m Run
30 KB Swings
20 Bar Facing Burpees

Rx’d: 53#/35#
Rx’d+: 70#/53#

Monday 6.26.17

Announcement:

4th of July weekend schedule (*tentative)
Saturday July 1st
9AM: CrossFit Class
10AM-12PM: Open Gym

Sunday July 2nd
10AM-12PM: Sunday Funday Open Gym

*Monday July 3rd
10AM: CrossFit Class – Hero Workout
11AM-12PM: Open Gym

*Tuesday July 4th
10AM-12PM: Open Gym


Warm-up:

Coaches Choice

Strength:

OHS
10x Bar
Then work up to a heavy-ish 3Rep from the rack

Conditioning:

AMRAP 15min
60 Double-unders
30/21 Calorie Row
15 Overhead Squats

Rx’d: 95#/65#
Rx’d+: 115#/80#

1:1 Single Unders

Sunday 6.25.17

10AM-12PM: “Sunday Funday” Open Gym

Warm-up:

Coaches Choice

Workout:

30-25-20-15-10-5
Cal Ski*

*After each set do  1 round of:
5 Pull-ups
10 Push-ups
15 Squats

Saturday 6.24.17

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
100/70 Cal Row
100 Box Jump Overs
100 Power Snatch
100 Toes-to-Bar
100 Power Snatch
100 Box Jump Overs
100/70 Cal Row

Rx’d:
24″/20″ Box
75#/55# Power Snatch

10AM-12PM: Open Gym

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