Tuesday 5.23.17

Announcements:

Memorial Day Murph: Monday, May 29th 10am
Join us for the workout and stay for the after party. 
Food truck and FREE Beer!

Member appreciation week: Day 2
Check your email for the all the details!

Bring a Friend Day: Thursday, May 25th
All classes (including FIT) and all fitness levels welcome!


Warm-up:

Coaches Choice

Workout #1:

“Helen”
3 Rounds
400m Run
21 KB Swings, 53#/35#
12 Pull-ups

Workout #2:

AMRAP 8min
15 Wall Balls, 20#/14#
5 Muscle-ups (ring or bar)

2:1 Burpee Pull-ups

Monday 5.22.17

Announcements:

Memorial Day Murph: Monday, May 29th 10am
Join us for the workout and stay for the after party. 
Food truck and FREE Beer!

Member appreciation week: Day 1
Check your email for the all the details!

Bring a Friend Day: Thursday, May 25th
All classes (including FIT) and all fitness levels welcome!


Warm-up:

Coaches Choice

Strength:

Back Squat
Warm-up as needed then:
5 @ 70%
5 @ 75%
3×5 @ 80%

Conditioning:

3 Rounds
10 Power Cleans
10 Front Squats
10 Push-jerks
50 Double-unders

Rx’d: 115#/80#
Rx’d+: 135#/95#
Scaled: 95#/65#

1:1 Single-unders

Sunday 5.21.17

Announcements:

Memorial Day Murph: Monday, May 29th 10am
Join us for the workout and stay for the after party. 
Food truck and FREE Beer!

Member appreciation week kicks-off next week!
Keep an eye out for an email with all the details.

Bring a Friend Day: Thursday, May 25th
All classes (including FIT), all day, all fitness levels welcome!


10AM-12PM: “Sunday Funday” Open Gym

Warm-up:

Athletes Choice

Workout:

(Jump) “Rope Burn”
120 Double-unders
60 Cal Row
60 Sit-ups
90 Double-unders
45 Cal Row
45 Sit-ups
60 Double-unders
30 Cal Row
30 Sit-ups

x2 Single-unders

Saturday 5.20.17

Announcements:

Memorial Day Murph: Monday, May 29th 10am
Join us for the workout and stay for the after party. 
Food truck and FREE Beer!

Member appreciation week kicks-off next week!
Keep an eye out for an email with all the details.

Bring a Friend Day: Thursday, May 25th
All classes (including FIT), all day, all fitness levels welcome!


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Fight Gone Bad”
3 Rounds
1:00 at each station
Wallballs, 20#/14#
KB Sumo Deadlift High Pull, 70#/53#
Box Jumps, 20″
Push Press, 75#/55#
Cal Row
Rest

Last done: 8.5.16

10AM-12PM: Open Gym

Friday 5.19.17

Announcements:

Memorial Day Murph: Monday, May 29th 10am
Join us for the workout and stay for the after party.
Food truck and FREE Beer!

Member appreciation week kicks-off next week!
Keep an eye out for an email with all the details.

Bring a Friend Day: Thursday, May 25th
All classes (including FIT), all day, all fitness levels welcome!


Warm-up:

Coaches Choice

Strength:

Back Squat
Warm-up as needed, then:
6×2, ascending

Conditioning:

“Surfer on Acid”
3 Rounds
400m Run
21 Burpees

Last done: 7.19.16
Due to the weather we will be doing a 400m Row 

Thursday 5.18.17

Warm-up:

Coaches Choice

Strength:

4 Rounds
10 DB Bench Press, AHAP
Max Rep Dips (ring, matador, or box)

Conditioning:

Partner “IWT”

3 Rounds
Partner 1:
45sec Work*
15sec Rest/Transition
2:00min Breathing**

Partner 2:
Rest

*Work:
Round 1: Single Arm DB Snatch, 1=1
Round 2: DB In-place Reverse Lunge, 1=1, holding at side, alternating 
Round 3: DB Clean 

**Breathing:
Round 1: Cal Row
Round 2: Cal Ski
Round 3: Cal Bike 

Men: 35# DB’s
Women: 20# DB’s

Score is total reps of Work plus total reps Breathing for the team.
Based on class size you may be starting at a different station. 

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