Tuesday,10/28/14
Strength/Skill: 10 min EMOM
4 Power cleans @ 70% of 1RM
6RFT
400m run
3 Snatches 165/115
15 Push Ups
Strength/Skill: 10 min EMOM
4 Power cleans @ 70% of 1RM
6RFT
400m run
3 Snatches 165/115
15 Push Ups
CrossFit Kids starting soon for ages 6 and up. Can we get an idea of who’s in? We are looking at Tuesday and Thursday mornings for July and August. Strength/Skill -8 min EMOM 2 Deadlifts 2 Power Clean & Jerks 155/115 “The Kryptonite Krusher” 3 R.F.T. 10 – Pull-ups 10 – Burp’s 10 – Box…
Christmas party December 17. Sign up at front desk. STRENGTH: 8 SETS 2 CLEAN HIGH PULLS + 1 POWER CLEAN @ 75-85% 21 MIN EMOM MIN 1-10 DEADLIFTS 185/125 MIN 2-15 BOX JUMPS 24/20 MIN 3-20 MED BALL TWISTS 20/14
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
Tuesdays & Thursdays we will be adding a 7PM class. We will be starting a 30 day Paleo Challenge Monday Oct. 1st. Weigh ins will be all day Monday. Here are some Details ■Eat a diet rich in nutrients and minerals made from real whole foods: meats, vegetables, fruits and nuts. A diet that supports…
Strength: Every 1:30 for 6 sets 50 D/U + 12 DB Snatch 45/30 10 min EMOM 3 OHS start @ 60% 1 RM and build 9 Min AMRAP 4 Devil Press to Thruster 25/15 8 DB Push Press 12 Air Squats
Wednesday: 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength: Box Squats 6X3 @70% of 1RM For time: 100 Double-unders Then, Five rounds of: 10 Power Cleans 155/115 10 front squats 155/115 10 Handstand push-ups Then, 100 Double-unders