Sunday 1.6.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 3
AMRAP 25min
12/9 Cal Row
25 Double-unders
5 Front Squats, 115#/80#

Rx’d+:
Equal Cal Assault Bike
155#/105# FS

50 Single-unders

10AM-12PM: Open Gym

Saturday 1.5.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

“Low Five”
AMRAP 5min
30/21 Calorie Row
21 Power Snatches, 75#/55#
Max Lateral Barbell Burpees

-Rest 5min-

AMRAP 5min
30/21 Calorie Row
15 Power Snatches, 95#/65#
Max Lateral Barbell Burpees

-Rest 5min-

AMRAP 5min
30/21 Calorie Row
9 Power Snatches, 115#/80#
Max Lateral Barbell Burpees

Rx’d+:
Equal Cal Bike
95#/65#
115#/80#
135#/95#

10AM-12PM: Open Gym

Friday 1.4.19

Bring a Friend Friday:

All classes, all skill levels welcome!
Please arrive EARLY to fill our the waiver

Warm-up:

Coaches Choice

Workout:

5 Rounds
1min Wallballs, 20#/14#
1min Russian Kettlebell Swings, 53#/35#
1min Calorie Bike, Row, or Ski
1min Rest

Cool Down:

Coaches Choice

Thursday 1.3.19

Announcements:

Bring a Friend Friday:
This Friday, January 4th
All classes, all skill levels welcome

Transformation-30: New Years Re-Boot
Nutrition, health, and fitness challenge!
Kick-off: This Saturday, Jan. 5th 9am-11am
Click HERE to sign-up


Warm-up:

Coaches Choice

Strength:

Push-press
Take 3-4 sets to build to a 10rep

Conditioning:

“Clothesline”
AMRAP 12min
Push Presses, 75#/55#
Toes to Bar
Box Jump Overs, 24#/20#

2/2/2, 4/4/4, 6/6/6…..

Rx’d+:
115#/80#

Wednesday 1.2.19

Announcements:

Bring a Friend Friday:
This Friday, January 4th
All classes, all skill levels welcome

Transformation-30: New Years Re-Boot
Nutrition, health, and fitness challenge!
Kick-off: This Saturday, Jan. 5th 9am-11am
Click HERE to sign-up


Warm-up:

Coaches Choice

Prep:
Power Clean

Workout:

“Air Walker”
AMRAP 20min
25/18 Cal Row
50 Double-unders
3 Rounds of “The Chief”

1 Round of “The Chief”:
3 Power Cleans, 135#/95#
6 Pushups
9 Air Squats

Modify DU’s with 75 Single-unders

Tuesday 1.1.19

Announcements:

Bring a Friend Friday:
This Friday, January 4th
All classes, all skill levels welcome


10AM-12PM: Sweat It Out / Open Gym

Warm-up:

Coaches Choice

Workout Option #1:

“2019”
Working in teams of 3
Accumulate 2019cals between
673cals Ski
673cals Bike
673cals Row

Workout Option #2:

Choose a workout you missed…get after it!

Announcements