Friday 3.1.19

6AM & 9AM: CrossFit Class

Warm-up:

Coaches Choice

Strength:

Squat Clean
Take 5-7sets to build to a heavy 1Rep
Use rep sequence 5-4-3-2-1-1-1…

Workout:

AMRAP 12min
25 Toes to Bar
50 Double-unders
13 Squat Cleans @ 60% of established 1RM form above

Modified:
25 Hanging Knee Raises
75 Singles
13 Power Cleans


4PM-7PM: Friday Night Lights

Heat Times: Click HERE to sign-up
4:00pm
4:20pm
4:40pm
5:00pm
5:20pm
5:40pm
6:00pm
6:20pm<—Last Heat

Max of 12 athletes per heat

Warm-up:

Athletes Choice

Workout:

“19.2”
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans (weight #1)
25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

Rx’d:
Men squat clean 135-185-225-275-315 lb.
Women squat clean 85-115-145-175-205 lb.

Thursday 2.28.19

Warm-up:

Coaches Choice

Strength :

3 Rounds, NFT
8-10ea Alternating DB Curl & Press
8-10ea KB Row
20 Hallow Rocks

Conditioning:

AMRAP 12min
25 Russian KB Swings, 53#/35#
50′ Bear Crawl
50′ Burpee Broad Jump

Rx’d+:
70#/53#

1pt/25′

Wednesday 2.27.19

Warm-up:

Coaches Choice

Strength:

3-Position Power Snatch
High-Hang, Mid-Hang, Floor
Take 5-7sets to build to a heavy complex

Conditioning:

“Overhaul”
50 Box Jump Overs, 24″/20″
40 Pull-ups
30 Power Snatches, 75#/55#

Rx’d+:
Strict Pull-ups
115#/80# Barbell

Tuesday 2.26.19

Announcement:

FREE Class Sunday:
Bring a friend, co-worker, family member, etc. in for a free class on Sunday at 9am during the month of March!
Dates offered:
March 3rd
March 10th
March 17th
March 24th
April 5th <–Back to Bring a Friend Fridays


Warm-up:

Coaches Choice

Prep:
Deadlift
Take 2-3sets build to your working weight

Workout:

5 Rounds, on the 4min mark
9 Deadlifts, 155#/105#
12 Barbell-Facing Burpees
15/12 Cal Row

Rx’d+:
225#/155#
Equal Cal Assault Bike (25/18 Airbike)

Score is slowest round

Monday 2.25.19

Announcement:

FREE Class Sunday:
Bring a friend, co-worker, family member, etc. in for a free class on Sunday at 9am during the month of March!
Dates offered:
March 3rd
March 10th
March 17th
March 24th
April 5th <–Back to Bring a Friend Fridays


Warm-up:

Coaches Choice

Strength:

Back Squat
Take 4-6sets to build to a heavy 3Rep

Conditioning:

AMRAP 15min
45 AbMat Sit-Ups
30 One Arm DB Hang C&J, 35#/20#
15 DB Goblet Squats, 35#/20#

Rx’d+: 50#/35#

 

Sunday 2.24.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

100-80-60-40-20
Double-under
50-40-30-20-10
Reverse Lunge*
25-20-15-10-5
Push-up

Reverse Lunge will be done In-place, 1=1
Lunges will count toward B&G Challenge

1:1 Single-unders

10AM-12PM: Open Gym

Announcements