Wednesday 3.13.19

Announcement:

Due to the power outage at the gym and storm, we will not be having class tonight.
Because of the snow and uncertainty of when the power will be restored we will also be canceling the 6am class on Thursday.
We will (hopefully) return to scheduled classes at 9am tomorrow (Thursday).


Warm-up:

Coaches Choice

Strength:

1) Back Squat
Take 3-5sets to build to a heavy 5

2) Bulgarian Split Squat
2sets of 10reps each leg
10second pause at 10th rep 

Conditioning:

“Jacquelyn”
1000m Row
50 Wallballs, 20#/14#
30 Toes to Bar

Tueasday 3.12.19

Warm-up:

Coaches Choice

Prep:
Deadlift
Hang Power Clean
Push-jerk
Take 2-3sets of 2-3reps to build to your workout weight

Workout:

5 Rounds, On the 5min mark
15 Lateral Barbell Burpees
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx’d:
115#/80#

Rx’d+:
155#/105#

Score is slowest round

Monday 3.11.19

Warm-up:

Coaches Choice

Strength:

1) Bench Press
Take 5-7sets to build to a heavy 2Rep
Rep sequence 6-5-4-3-2-2-2…

2) Ring Dip
2×10-15reps
Modify Ring Dip with Jumping Ring Dip

Conditioning:

AMRAP 12min
3 Rounds “Cindy”
200m Run

Rx’d+:
Strict Pull-ups
Chest Slapping Push-ups
Jump Squats

If weather/temp dictate – 10×50′ Shuttle Run

Sunday 3.10.19

9AM: CrossFit Class – Bring a Friend Sunday

Warm-up:

Coaches Choice

Workout:

21-18-15-12-9-6-3
Russian Kettlebell Swings, 53#/35#

After Each Round:
15 V-ups
30 Double-unders

Modifications:
15 Leg Raises
45 Single-unders

Rx’d+:
70#/53# RKBS

10AM-12PM: Open Gym

Saturday 3.9.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

With a 30min running clock:
Teams of 4-5 complete 5min at each station

1) Max Rep Devil Press, 35’s/20’s
2) Max Calorie Ski
3) Max Rep Tire Flip
4) Max Ft. Prowler Push, 45’s/25’s/no weight
5) Max Rep Med-Ball Sit-ups
6) Max Calorie Assault Bike

Notes:
Two athletes may work simultaneously at all stations
Score will be total repetitions (1 “rep” for every 100ft completed on Prowler Push, and 1 “rep” for every Calorie).

10AM-12PM: Open Gym

Friday 3.8.19

6AM & 9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

3 Rounds, NFT
10 Weighted Lunges, 5R/5L
8-10 (2x) DB Strict Press

*Lunges will be done from the rig with a barbell in the back rack position. In crease weight each round.

Workout:

AMRAP 10min
200′ DB Weighted Lunge, 35#/20#
50 Weighted Step-ups, 20″, 35#/20#
50 Hand Release Push-ups
200′ Bear Crawl

Rx’d+:
DB OverHead, 50#/35#
24″/20″ Step-ups, 50#/35#
Strict HSPUs
Hand Stand Walks


4PM-7PM: Friday Night Lights

Heat Times: Click HERE to sign-up
4:00pm
4:15pm
4:30pm
4:50pm
5:05pm
5:20pm
5:35pm
5:50pm
6:10pm
6:25pm<—Last Heat

Max of 6 athletes per heat

Warm-up:

Athletes Choice

Workout:

“19.3”
200′ DB OH Lunge
50 DB Step-ups
50 Strict HSPUs
200′ Hand Stand Walk

10min time cap

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