Friday 12.15.17

Announcements:

Transformation-30: New Years Nutrition & Exercise Challenge
Kick-off Jan. 6th 8am
Click HERE for info.
Only 12 spots left!

T-30 Sign-up


Warm-up:

Coaches Choice

Strength:

Front Sqaut
Build to a heavy 2Rep

Conditioning:

“Heartbreak Kid”
3 Rounds
10 Front Squats, 135#/95#
20 Pull-ups
50 Double-unders

1:1 Singles with a double-under attempt every 5-10reps

Rx’d+:
185#/135# and Chest to Bar Pull-ups

Cool Down:

Coaches Choice

Thursday 12.14.17

Announcements:

Transformation-30: New Years Nutrition & Exercise Challenge
Kick-off Jan. 6th 8am
Click HERE for info.
Only 14 spots left!

T-30 Sign-up


Warm-up:

Coaches Choice

Strength:

Bench Press
Build to a heavy 3Rep
**Spotters required for all sets/reps**

Conditioning:

20sec work / 10sec rest:
8x 20/10 KB Swing, 53#/35#
8x 20/10 Bike or Ski
8x 20/10 Sit-up
8x 20/10 50′ Shuttle Sprint (25′ down / 25′ back)

Score will be total reps and cals
On the shuttle sprint, a “rep” will count every time the athlete completes 25′. Also reset to starting point each interval on the sprints.

Wednesday 12.13.17

Announcements:

Transformation-30: New Years Nutrition & Exercise Challenge
Kick-off Jan. 6th 8am
Only 15 spots left!

T-30 Sign-up


Warm-up:

Coaches Choice

Strength:

Hang Power Clean
Build to a heavy 3Rep

Squat Clean may be done 

Workout:

“Sky Hook”
3 Rounds
20 Hang Power Cleans, 75#/55#
20 Front Squats, 75#/55#
20 Push-press, 75#/55#

Rx’d+: 95#/65#

Tuesday 12.12.17

Announcements:

CrossFit Kids Kicks-off Today!
4pm Ages 11-17
5pm Ages 4-10

Transformation-30: New Years Nutrition & Exercise Challenge
Kick-off Jan. 6th 8am
Sign-up up HERE to reserve your spot!


Warm-up:

Coaches Choice

Workout:

Relay: Teams of 2
8 Rounds
400m Row
200m Run

Athlete will complete full round then switch (each athlete does 4 rounds)

Based on AM temp, 3-indoor laps may be substituted

Rx’d+:
Run w/object
Pick one:
Sand Bag: 50#/35#
Bumper Plate: 45#/25#

Skill: Inversion

If you have HSPU’s:
15 HSPU’s
Rest 1:00min
12 HSPU’s
Rest 45sec
9 HSPU’s
Rest 30sec
6 HSPU’s
Rest 15sec
3 HSPU’s

If you don’t have HSPU’s do:
1:1 Pike Push-ups
or
1:00min Wall Plank/Rest 1:00min, 45sec WP/45sec rest, and so on. 

Monday 12.11.17

Announcements:

CrossFit Kids Kicks-off Tomorrow!
4pm Ages 11-17
5pm Ages 4-10

Transformation-30: New Years Nutrition & Exercise Challenge
Kick-off Jan. 6th 8am
Sign-up up HERE to reserve your spot!


Warm-up:

Coaches Choice

Movement Prep:
DB Snatch
Box Jumps
Toes to Bar

Workout:

“Four Thirty”
AMRAP 20min
30 Alt. DB Snatch, 50#/35#
30 Box Jumps, 24″/20″
30/21 Cal Row
30 Toes to Bar

Modifications:
DB SN, 35#/20#
Jumping Step-ups or Step-ups, 20″
Hanging Knee Raise or Kipping Knee Raise 

Cool Down:

Coach led stretch

 

Sunday 12.10.17

10AM-12PM: Sunday Funday Open Gym

Warm-up:

Athletes Choice

Workout:

“Cinder Block”
10 Pull-ups, 15/12 Cal Row
10 Pull-ups, 15/12 Cal Row
10 Pull-ups, 15/12 Cal Row
20 Push-ups, 15/12 Cal Row
20 Push-ups, 15/12 Cal Row
20 Push-ups, 15/12 Cal Row
30 Air Squats, 15/12 Cal Row
30 Air Squats, 15/12 Cal Row
30 Air Squats, 15/12 Cal Row

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