Monday 5.7.18

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

Strength:

Front Squat
Warm-up 10xBar, then 1-2 acclimation sets if needed
Then:
4×4
Ascending or Across

Conditioning:

“Fran”
21-15-9
Thruster, 95#/65#
Pull-ups

-OR-

If you have done Fran in the past and want a different challenge….

AMRAP 7min
7/5 Cal Row
7 Thrusters, 75#/55#
7 Pull-ups


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

Sunday 5.6.18

Announcement:

Bring a Friend Friday
This Friday (May 11th), all classes, all skill levels welcome


9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

As Many Meters As Possible in 16min
Row*

*Every 2:00min do 5 Burpee Box Jumps, 24″/20″
Starting at the 2:00min mark and last set of 5 at the 16:00min mark

Murph Prep:

400m Run
5 Rounds of
5 Pull-ups
10 Push-ups
15 Squats
400m Run

10AM-12PM: Open Gym

Saturday 5.5.18

9AM: CrossFit Class

Warm-up:

Coaches Choice

Prep Complex:
3 Rounds
3 DL + 3 Hang Power Clean +3 Power Cleans (from ground)

Workout:

“Hurricane”
3 Rounds
800m Run
21 Power Cleans, 155#/105#

Scaled: 115#/80#

Notes:
If needed athletes will pair up and share one bar. One athlete will start on the Run, one athlete will start on the Cleans.

10AM-12PM: Open Gym

Friday 5.4.18

Warm-up:

Coaches Choice

Strength:

OHS
Build to a heavy 2Rep

Conditioning:

50/35 Cal Row
27 Pull-Ups
24 Power Snatches, 75#/55#
21 OHS, 75#/55#

Rx’d+:
50/35 Cal Row
27 Chest to Bar Pull-Ups
21 Power Snatches, 115#/80# 
15 OHS, 115#/80# 
9 Squat Snatches, 115#/80#

Thursday 5.3.18

Warm-up:

Coaches Choice

Accessory:

1a) 3×10 Behind the Neck Shoulder Press
Start with 45#/35#, small increases in weight if needed

1b) 3×10 DB Row, 10R/10L

1c) 3×1:00min Ring Plank

Conditioning:

Relay: Teams of 2-3
AMRAP 18min
12/9 Cal Row
10 Burpees
50′ Sand Bag Bear Crawl, 50#/35#**
50′ Sand Bag Sprint

**Next Athlete can start when current athlete starts SB Bear Crawl

Wednesday 5.2.18

Warm-up:

Coaches Choice

Strength:

Hang Squat Clean
Build to a Heavy Single

Conditioning:

AMRAP 8min
Hang Squat Clean, 95#/65#
Toes to Bar

3/3, 6/6, 9/9……

Cool Down:

Coach led stretch

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