Saturday 11.3.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

AMRAP 20min
15 Power Snatches, 75#/55#
200m Run
15 Thrusters, 75#/55#
200m Run
15 Clean and Jerks,75#/55#
200m Run

10AM-12PM: Rowing Clinic

10AM-12PM: Open Gym (in Red Room)

Friday 11.2.18

Bring a Friend Day:

Warm-up:

Coaches Choice

Workout:

Teams of 3:
3 Rounds
4min Max Cal Row
3min Max Cal Bike
2min Max Rep Burpee Over Bar

Thursday 11.1.18

Warm-up:

Coaches Choice

Prep:
Deadlift
HSPU

Workout:

4 Rounds
21 Deadlifts, 155#/105#
150ft Walking Lunge
9 DB Strict Press, 35’s/20’s

Rx’d+:
9 Strict HSPUs

Wednesday 10.31.19

Warm-up:

Coaches Choice

Strength:

EMOM 10min
3 Power Snatches, 65%-75%

*Start at 65%, go up if needed after the 3rd round

Conditioning:

AMRAP 12min
15/12cal Row
12 Toes to Bar
9 HR Push-ups

Rx’d+
Equal Cals Assault Bike (25/18 AirBike)
and 9 Chest Slapping Push-ups

 

Tuesday 10.30.18

Announcements:

Bring a Friend Friday:
This Friday, Nov. 2nd
All classes, all skill levels welcome!

Rowing Clinic:
This Saturday, Nov. 3rd 10am-12pm
Sign-up HERE
(Full)

Kettle Bell Clinic:
Saturday, Nov. 10th 10am-11:30am
Sign-up HERE
(4 Spots left)

Rowing Club Kick-off:
Saturday, Nov. 17th 10am-11am
Sign-up HERE


Warm-up:

Coaches Choice

Strength:

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

Conditioning:

“Hangman”
21 Hang Power Cleans, 135#/95#
21 Lateral Barbell Burpees
100 Double-unders
15 Hang Power Cleans, 135#/95#
15 Lateral Barbell Burpees
75 Double-unders
9 Hang Power Cleans, 135#/95#
9 Lateral Barbell Burpees
50 Double-unders

Monday 10.29.18

Announcements:

Bring a Friend Friday:
This Friday, Nov. 2nd
All classes, all skill levels welcome!

Rowing Clinic:
This Saturday, Nov. 3rd 10am-12pm
Sign-up HERE
(Full)

Kettle Bell Clinic:
Saturday, Nov. 10th 10am-11:30am
Sign-up HERE
(4 Spots left)

Rowing Club Kick-off:
Saturday, Nov. 17th 10am-11am
Sign-up HERE


Warm-up:

Coaches Choice

Prep:
Take 3-4sets of 3-4reps to build to a moderate Thruster (over warm-up, from the ground)

Workout:

“Blitzen”
5 Rounds
20/15 Cal Row
10 Thrusters, 95#/65#

Rx’d+:
115#/80#

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