Wednesday, 8-24-16
CrossFit Total
15 min to establish your 1RM
Back Squat
Strict Press
Deadlift
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Tuesday, 3/15/11
Byadmin
First day of the CrossFit Games Open!!! Good luck to all!!! Strength – Weighted Push-ups 5-5-5-5-5 W.O.D. – “Helen” 3 R.F.T. 400m run 21 K.B. Swings 53/35 12 Pull-ups Pull-up variations and scaling for rope climbing
Monday, 3-25-13
Byadmin
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
Monday, 1-2-17
Byadmin
8 and 9am classes today. Rope climbs tomorrow….shin protection!!! Partner WOD Buy-in: 300 Single Unders..Partner Planks …then… 20 Handstand Push-ups 40 Wall-Balls 20/14 50 Box Jumps 24/20 60 Sumo Deadlift High Pull 53/35 60 Weighted Sit-ups 45/30 50 Box Jumps 40 Wall-Ball 20 Handstand Push-ups …then… Sell-out: 2000m Row…partner planks
Saturday, 3-27-16
Byadmin
BABY EVA 5RDS 400m run 30 KBS 70/53 30 Pull Ups Scale as needed.
Thursday, 1-5-17
Byadmin
9AM CLASS TODAY!!!! Strength: Weighted Pull Ups 6X3 Five rounds for time: 20 Toes to bar 15 Walk out walk in Push Ups 10 Back squats 135/95
Thursday, 6/30/11
Byadmin
MONDAY JULY 4TH – MORNING HOURS ONLY – CLASSES 6, 7, 8, 9 & 10 A.M. Strength -Front Squat 5-5-5-5 W.O.D. – 20 min A.M.R.A.P. “SNATCH, BURP & RUN” 7 Power Snatches 95/65 65/35 7 Burpees 100m SPRINT!!!!!!!!! THE FIT CLUB By Adam K. Raymond I’M CROUCHED IN A SQUAT, just as I have been…