Saturday August 31, 2019

Reminder, there is no 9am CrossFit class scheduled. Members please watch the Members Only FB page for Open Gym information Have a safe and enjoyable Labor Day Weekend.

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Friday August 30, 2019

Reminder: Labor Day Schedule Friday Schedule is 5am, 6am, and 12pm There is NO scheduled class for Saturday 9am or Monday. Members watch the Members Only FB page for Open Gym information.   Warm Up: Long Track Skill:  5 rep LIGHT RDL alt with 5 rep LIGHT Bent Row alt with 5 rep HSPU WOD:…

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Thursday August 29, 2019

Warm Up:  2 rounds 10 Light, 10′ Shuttle Sprint (down is one, back is two) 10 MedBall Deadlift 10 Med Speed, 10′ Shuttle Sprint 10 MedBall Strict Press 10 Fast Speed, 10′ Shuttle Sprint 10 MedBall Jump Squats then Group Empty Bar EMOM Movement Review SWOD:  12min EMOM 1 Hang Power Clean 1 Full Clean…

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Wednesday August 28, 2019

Warm Up:  Partner Med Ball Toss (5min) followed by 2 rounds CrossFit SWOD: Strict Press 7rep building alt with Deadlift 5rep building (shoulder stance, not sumo) WOD:  3 Rounds 25 Deadlift (135/95) 200m Run 25 Wall Balls (20/14) 200m Run PWOD: RomWOD

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Tuesday Aug 27, 2019

Warm Up: 4 rounds 200m Run 10 Superman 10 Goblet Pause Squat SWOD: Back Squat 2 rep 12min EMOM building WOD: 12min AMRAP 8 Thrusters (95/65) 9 Toes to Bar 10 Box Jumps (24/20) PWOD: ROM WOD Mindset: Things are difficult before they are easy!

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Monday Aug 26, 2019

Warm Up:  1 round 3min easy row *timed 1min Samson stretch (Right) 3min easy row 1min Samson stretch (Left) then, 1 round 2 min faster row 1min Couch stretch (Right) 2 min faster row 1min Couch Stretch (Left) Skill:  3 Rounds 100m Farmer Carry 25/20 Cal Row 100m Farmer Carry 20 Burpee’s to 6in Target…

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Friday August 23, 2019

Warm Up:  Short Track + 3×5 Squat Therapy SWOD: Back Squat 5 rep building WOD:  For Time 9 Power Snatch (95/65) 15 Box Jumps (24/20) 7 Power Snatch (95/65) 15 Box Jumps (24/20) 5 Power Snatch (95/65) 15 Box Jumps (24/20) 3 Power Snatch (95/65) 15 Box Jumps (24/20) Mindset:  Sometimes you win, sometimes you…

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Thursday Aug 22, 2019

Warm Up: 3 Rounds with a light plate, 10 reps, G2OH, OH Lunge, Sit Ups, 200m Jog SWOD: Bench Press 3 rep building alt with 5 Tire Flips Sled Push Down and Bach AHAP 30 Sec Rope Smash WOD:  Every 5min for 15min 15 Deadlift (225/145) 10 Burpees 5 10′ Shuttle Sprints

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Wed August 21, 2019

Warm Up: Group Stretch, then with light dumb bells 3 sets 10. RDL, Power Clean, Devils Press SWOD: 12 min EMOM 1 Snatch High Pull 1 Power Snatch 1 Hang Snatch WOD:  3 rounds 12 Devil’s Press (40/20) 400m Row *10min Time Cap   Mindset:  “It will never be perfect, keep trying.”

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Tues Aug 20, 2019

Warm Up: 2 Rounds with an empty bar, 5 Strict Press, 5 Push Press, 5 Push Jerk then Group Chest and Shoulder Stretch SWOD: Split Jerk Build to a Heavy Single WOD:  For time 30 Hang Power Cleans (L1.135/95) (L2. 115/75) (L3. 95/65) 40 Wall Balls (20/14) Run 400m 40 Wall Balls (20/14) 30 Hang…

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