Wednesday 9.12.18

Announcements:

Fall Apparel:
Pre-order sheets are up on the white board!

CFLW Barbell:
7PM Monday’s and Wednesday’s


Warm-up:

Coaches Choice

Prep:
Pausing OHS
3sets of 3reps
3-count pause at bottom

Workout:

AMRAP 20min
30 OHS, 65#/45#
30 Box Jumps, 24″/20″
30 Toes to Bar
30/21 Calorie Row

Rx’d+: 95#/65#


7PM: Barbell

Muscle Clean + Dip + Push Press+ Tall Jerk (3+3+3+3) x 3

Clean Pull + Clean From 1 Inch off The Floor + Jerk (1+2+1) x 3, (1+1+1) x 3

Deficit Clean Deadlift: 3×5 @ 95% of best clean

Tuesday 9.11.18

Announcements:

Fall Apparel:
Pre-order sheets are up on the white board!

CFLW Barbell:
7PM Monday’s and Wednesday’s


Warm-up:

Coaches Choice

Strength:

Tempo Deadlifts
5 Sets of 3
Regular pull from ground, 5 second negative

Conditioning:

200m Run, 21 Deadlifts, 155#/105#
200m Run, 18 DB Strict Press, 35#/20#
200m Run, 15 Deadlifts
200m Run, 12 DB Strict Press
200m  Run, 9 Deadlifts
200m Run, 6 DB Strict Press

Also Rx’d:
HR Push-ups (instead of DB Strict Press)

Rx’d+:
225#/155# and HSPUs

Monday 9.10.18

Announcements:

Fall Apparel:
Pre-order sheets are up on the white board!

CFLW Barbell:
7PM Monday’s and Wednesday’s

Committed Club:
See below


Warm-up:

Coaches Choice

Strength:

Hang Power Clean
Take 5-7sets to build to a heavy 3Rep

Conditioning:

3 Rounds
15 Hang Power Cleans, 95#/65#
60 Air Squats
20/15 Cal Row

Rx’d+:
155#/105#


7PM: Barbell

Muscle Snatch + Tall Snatch+ Snatch balance Without a Dip+ Zotts Press (3+3+3+3) x 3

Snatch Deadlift to Mid Thigh (pause for three seconds) + Snatch Pull+ Snatch (1+1+2) x 2, (1+1+1) x 3

Back Squat: 5,3,1


Committed Club:

Congrats to the following Athletes, for staying committed to their training and being on The Path in August.

Amanda Leon 23
Andy Lucas 21
Araceli Medel 21
Jackman! 20
Dawn Hammer 20
Eric Luellen 21
Jacob Henry 22
Karen Waite 27
Mark Johnson 22
Rachel Johnson 21
Robbie Leon 22
Roxanna Dominguez 22

Sunday 9.9.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row

Score = Cals Rowed

Cool Down:

Coaches Choice

10AM-12PM: Open Gym

Saturday 9.8.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Professor Chaos” (Team)
Teams of 3
75 Pull-ups
900m Run
45 Power Snatches, 95#/65#
900m Run
45 Power Snatches, 95#/65#
900m Run
75 Pull-ups

Rx’d+: 135#/95# and C2B Pull-ups

10AM-12PM: Open Gym

Friday 9.7.18

Warm-up:

Coaches Choice

Barbell Prep:
Dead Lift
Push-jerk

Workout:

“Go Fish”
1000m Row
Then:
3 Rounds
21 Dead Lifts, 95#/65#
15 Lateral Burpees
9 Push-Jerks, 95#/65#

Rx’d+:
135#/95#

Accessory:

2-3 Rounds
With a bumper plate do:
10 Halos (10R/10L)
10 Tricep Extensions
10 Wheels on the Bus, 2=1

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