Sunday 5.13.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

1a) 4×10-15reps DB Bench Press, AHAP

1b) 4×10-15reps Plank Pulls (aka Australian Rows)

Conditioning:

AMRAP 15min
4 Rounds “Small Cindy”
300m Run (aka warm-up run)

Small Cindy = 3 Pull-ups, 6 Push-ups, 9 Squats

10AM-12PM: Open Gym

Saturday 5.12.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
400m Run
100 Deadlifts, 95#/65#
400m Run
80 Hang Power Cleans, 95#/65#
400m Run
60 Front Squats, 95#/65#
400m Run
40 Push Jerks, 95#/65#
400m Run
20 Clusters, 95#/65#

25min Time Limit

Rx’d+:
135#/95# and Run w/Sand Bag, 50#/35#

10AM-12PM: Open Gym

Friday 5.11.18

Bring a Friend Friday:

Warm-up:

Coaches Choice

Workout:

AMRAP 20min
200m Run
21/15 Cal Row
2 Rounds of “Cindy”

Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

Run = 2pts

Rx’d+:
5 Chest 2 Bar Pull-ups
10 Chest Slapping Push-ups
15 Jump Squats

“Cool Down”:

Ski Relay
Teams of 4-6 complete 2500m for time, switching every 10-12 pulls

Thursday 5.10.18

Warm-up:

Coaches Choice

Strength:

Hang Power Snatch
Build to a Heavy 3Rep

Conditioning:

4 Rounds
21/15 Cal Row
15 Toes to Bar
9 Hang Power Snatch, 75#/55#

Rx’d+: 95#/65#

Wednesday 5.9.18

Warm-up:

Coaches Choice

Prep Complex:
3 Dead Lifts + 3 Hang Power Cleans + 3Power Clean
Warm-up to each of your working weights

Workout:

AMRAP 5min
Buy-In: 100 Double-unders
12 Power Cleans, 75#/55#
4 Burpee Box Jump Overs, 24″/20″

-5min Rest-

AMRAP 5min
Buy-In: 100 Double-unders
8 Power Cleans, 95#/65#
4 Burpee Box Jump Overs, 24″/20″

-5min Rest-

AMRAP 5min
Buy-In: 100 Double-unders
4 Power Cleans, 115#/80#
4 Burpee Box Jump Overs, 24″/20″

Rx’d+:
115#/80#
135#/95#
155#/105#

Score is total reps of PC and BBJO

1:1 Single-unders

Cool Down:

Coach led stretch

Tuesday 5.8.18

Announcements:

Bring a Friend Friday:
This Friday, May 11
All classes, all skill levels welcome

Committed Club:
See below

2018 Memorial Day Murph:
Day/Time/Details:
FREE CFLW Community Event
Monday, May 28th @ 10am
Food Truck (Brats and Hot Dogs)
FREE Doughnuts & Beer
Workout details click HERE
Sign-up click HERE

Prep:
We will be doing Murph prep on Sundays for the next 2-weeks.
No need to sign-up, this will be free and in conjunction with the 9am Sunday coached class.


Warm-up:

Coaches Choice


Skill Prep:
HSPU
Rope Climb

Workout:

AMRAP 25min
400m Run
2 Rope Climbs
400m Run
15 HSPU

25pts per round ( 4pts for the Run)


April Committed Club:

Congrats to the following athletes for staying committed and on the Path last month!

Amanda De Rezende 21
Amanda Morrice 24
Andy Lucas 21
Aracely Hernandez 20
Jackman! 21
Hammer 21
Jacob Henry 21
Malea Ellison 23
Mark Johnson 22
Rachel Johnson 20
Rayo Estrada 20
Robbie Leon 24
Roxanna Dominguez 23

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