Friday 12.28.18

Announcements:

CFLW: Muscle-up clinic
Tomorrow Saturday, Dec. 29th 10am-11am
Click HERE to sign-up

New Years Schedule:
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Times
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


Warm-up:

Coaches Choice

Strength:

Build to a heavy complex:
Power Snatch + OHS + Squat Snatch

If flexibility and/or skill are a limiting factor do:
3-pos Power Snatch (High-Hang/Mid-Hang/Floor)

Conditioning:

For Time:
20 Power Snatches, 95#/65#
20 Lateral Barbell Burpees
20 Overhead Squats, 95#/65#
20 Lateral Barbell Burpees
20 Squat Snatches, 95#/65#

Thursday 12.27.18

Announcements:

CFLW: Muscle-up clinic
This Saturday, Dec. 29th 10am-11am
6 Spots left (check the prerequisites in link first)
Click HERE to sign-up

New Years Schedule:
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Times
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


Warm-up:

Coaches Choice

Strength:

1a) 3×10-12 DB Bench Press
1b) 3×10-12 Banded Pull Aparts
1c) 3×10-12 Barbell Curl

Conditioning:

AMRAP 15min
400m/350m  Row
20 Kettlebell Swings, 53#/35#
1-Indoor Lap  Bear Crawl

1-Lap = 2pts (1 point per half  completed)

Wednesday 12.26.18

New Years Schedule:

Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Times
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


Warm-up:

Coaches Choice

Strength:

3-Position Squat Clean
High-hang / Hang (mid) / Ground
Build to a heavy complex over 5-6sets

Conditioning:

AMRAP 3min
9/6 Cal Row
9 Power Cleans, 95#/65#

-Rest 3min-

AMRAP 3min
9/6 Cal Row
7 Hang Squat Clean, 115#/80#

-Rest 3min-

AMRAP 3min
9/6 Cal Row
5 Squat Clean, 135#/95#

Rx’d+:
Equal Cal Assault Bike

Tuesday 12.25.18

Merry Christmas!

 


Christmas / New Years Schedule:

Monday, Dec. 24th: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Dec. 25th: No Classes
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Time
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


WOD @ Home

Warm-up:

Athletes Choice

Workout:

“Stocking Stuffer”
4 Rounds
15 Burpees
20 Sit-Ups
25 Air Squats

 

Monday 12.24.18

Christmas / New Years Schedule:

Monday, Dec. 24th: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Dec. 25th: No Classes
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Time
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Athletes Choice

Workout:

“Murph”
1mile Run
100 Pull-ups
200 Push-ups
300 Squats
1mile Run

Scaling Options:
1/2 or 1/4 Murph
Team Murph

10AM-12PM: Open Gym

Sunday 12.23.18

Christmas / New Years Schedule:

Sunday, Dec. 23rd: Normal Class Time
Monday, Dec. 24th: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Dec. 25th: No Classes
Wednesday Dec. 26th to Sunday Dec. 30th: Normal Class Time
Monday, Dec. 31st: 9am CrossFit Class, 10am-12pm Open Gym
Tuesday, Jan. 1st: 10am-12pm Open Gym
Wednesday, Jan. 2nd: Normal Class Times


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Part 1: Strength

1a) 3×8 One Arm DB Shoulder Press
1b) 3×10 One Arm KB Bent Over Row
1c) 3×12 (2x) KB Deadlift

Part 2: Conditioning

AMRAP 12min
27 Ab-Mat Sit-ups
21/15 Cal Row
15 Jumping Step-ups, 20″, 2=1
9 Devil Press, 35’s/20’s

10AM-12PM: Open Gym

Announcements