Tuesday 2.26.19

Announcement:

FREE Class Sunday:
Bring a friend, co-worker, family member, etc. in for a free class on Sunday at 9am during the month of March!
Dates offered:
March 3rd
March 10th
March 17th
March 24th
April 5th <–Back to Bring a Friend Fridays


Warm-up:

Coaches Choice

Prep:
Deadlift
Take 2-3sets build to your working weight

Workout:

5 Rounds, on the 4min mark
9 Deadlifts, 155#/105#
12 Barbell-Facing Burpees
15/12 Cal Row

Rx’d+:
225#/155#
Equal Cal Assault Bike (25/18 Airbike)

Score is slowest round

Monday 2.25.19

Announcement:

FREE Class Sunday:
Bring a friend, co-worker, family member, etc. in for a free class on Sunday at 9am during the month of March!
Dates offered:
March 3rd
March 10th
March 17th
March 24th
April 5th <–Back to Bring a Friend Fridays


Warm-up:

Coaches Choice

Strength:

Back Squat
Take 4-6sets to build to a heavy 3Rep

Conditioning:

AMRAP 15min
45 AbMat Sit-Ups
30 One Arm DB Hang C&J, 35#/20#
15 DB Goblet Squats, 35#/20#

Rx’d+: 50#/35#

 

Sunday 2.24.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

100-80-60-40-20
Double-under
50-40-30-20-10
Reverse Lunge*
25-20-15-10-5
Push-up

Reverse Lunge will be done In-place, 1=1
Lunges will count toward B&G Challenge

1:1 Single-unders

10AM-12PM: Open Gym

Saturday 2.23.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
For Time: (30min cap)
100/70 Cal Row
70 C&J
70 Toes to Bar
50 C&J
50 Pull-ups
30 C&J
30 Burpee Pull-ups
100/70 Cal Row

Rx’d:
95#/65#
115#/80#
135#/95#

Rx’d+:
115#/80#
135#/95#
155#/105#
Equal Cal Assault Bike

50 Chest to Bar Pull-ups
30 Bar Muscle-ups

10AM-12PM: Open Gym

Friday 2.22.19

6AM & 9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“19.1”
AMRAP 15min
19 Wall Balls, 20#/14#
19 Cal Row


4PM-7PM: Friday Night Lights

Heat Times:
4:00pm
4:25pm
4:50pm
5:15pm
5:40pm
6:05pm
6:30pm <—Last Heat

Max of 10 athletes per heat

Warm-up:

Athletes Choice

Workout:

“19.1”
AMRAP 15min
19 Wall Balls, 20#/14#*
19 Cal Row

10′ target Men
9′ target Women

Thursday 2.21.19

Warm-up:

Coaches Choice

Strength:

Bench Press
Take 5-7sets to build to a heavy 3rep

Conditioning:

Partner “IWT”

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

Partner 2:
Rest

*Work:
Round 1: Burpee DB Cleans 
Round 2: DB Renegade Rows, 2=1
Round 3: DB Devil Press

Men: 35# DB’s
Women: 20# DB’s

Score is total reps of Work plus total cals rowed for the team

IWT = Interval Weight Training

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