Wednesday 11.21.18

Thanksgiving Week Schedule:

Monday/Tues: Regular Class Times
Wednesday: No 7pm
Thursday: 9am CrossFit Class, 10am-12pm Open Gym
Friday: 9am CrossFit Class, 10am-12pm Open Gym
Sat/Sun: Regular Class Times


Warm-up:

Coaches Choice

Prep:
Deadlift
Take 3-4sets to build to a moderate 3-4rep effort (over warm-up)

Workout:

“Christine”
3 Rounds
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps, 20″

Last done 4.3.18 and YES, 20″ for both men and women.

Tuesday 11.20.18

Thanksgiving Week Schedule:

Monday/Tues: Regular Class Times
Wednesday: No 7pm
Thursday: 9am CrossFit Class, 10am-12pm Open Gym
Friday: 9am CrossFit Class, 10am-12pm Open Gym
Sat/Sun: Regular Class Times


Warm-up:

Coaches Choice

Workout:

“Full Count”
30-25-20-15-10
Kettlebell Swings, 53#/35#

After Each Set:
14/10 Cal Row
200m Run

Rx’d+:
14/10 Cal Bike (20/14 AirBike)
and
Run with sand bag 50#/35# or 45#/25# Plate

6am/7pm classes may do 3-indoor laps if temp dictates 

Monday 11.19.18

Thanksgiving Week Schedule:

Monday/Tues: Regular Class Times
Wednesday: No 7pm
Thursday: 9am CrossFit Class, 10am-12pm Open Gym
Friday: 9am CrossFit Class, 10am-12pm Open Gym
Sat/Sun: Regular Class Times


Warm-up:

Coaches Choice

Strength:

“Macho Man” Complex
3 Power Cleans
3 Front Squat
3 Push Jerks

Take 15min to build to a heavy complex

Conditioning:

“Randy Savage”
AMRAP 12min
3 Rounds “Macho Man”, 95#/65#
15 Toes to Bar

1 Round Macho Man = 3 PC, 3 FS, 3 PJ

Rx’d+: 135#/95#

Sunday 11.18.18

Thanksgiving Week Schedule:

Monday/Tues: Regular Class Times
Wednesday: No 7pm
Thursday: 9am CrossFit Class, 10am-12pm Open Gym
Friday: 9am CrossFit Class, 10am-12pm Open Gym
Sat/Sun: Regular Class Times


9AM: CrossFit Class

Warm-up:
Coaches Choice

Workout:
AMRAP 15min
500m Row
20 Jumping Lunges, 1=1
20 Plate to OH, 45#/25#

Row = 5pts

Cool Down:
Core

10AM-12PM: Open Gym

Saturday 11.17.18

Announcement:

Thanksgiving Week Schedule:
Monday/Tues: Regular Class Times
Wednesday: No 7pm
Thursday: 9am CrossFit Class, 10am-12pm Open Gym
Friday: 9am CrossFit Class, 10am-12pm Open Gym
Sat/Sun: Regular Class Times


9AM: CrossFit Class

Warm-up:
Coaches Choice

Workout:
Relay: Teams of 3
AMRAP 30min
12/9Cals of cardio*
9 Hang Power Snatch, 75#/55#
6 Burpee Box Jumps, 24″/20″

*Cals of Cardio:
R1: Ski
R2: Bike
R3: Row

Rx’d+: 95#/65# Hang Power Snatch

10AM-11AM: Rowing Club (Main Gym)

10AM-12PM: Open Gym (Red Room)

Friday 11.16.18

Warm-up:

Coaches Choice

Strength:

Deadlift
Build to a heavy 6-4-2
Warm-up with:
10reps, 8reps, then go into your first working set of 6reps

Conditioning:

“Smooth Criminal”
AMRAP 15min
60 Double-unders
30 Wall Balls, 20#/14#
15 Deadlifts, 245#/165#

Scaled: 165#/110#

1:1 Single-unders

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