We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us.
Strength/Skill – O.H. Squat 1 RM
5 R.F.T.
5 C2B Pull-ups
5 Walk out walk in Push-ups
10 Deadlifts 135/95
10 Front Squats 135/95 (No Rack)
No 6 and 7 pm classes today. Come watch Janel and Matt at the Tribal Games. C&J 5@70% 4@75% 3@80% 2@90% 2@80% 15 MINUTE ASCENDING LADDER 1 PUSH PRESS 135#/95# – 1 PULL UP – 10 DOUBLE UNDERS 2 PUSH PRESSES – 2 PULL UPS 20 DOUBLE UNDERS 3 PUSH PRESSES – 3 PULL…
Strength/Skill: Front Squat 5 @ 75% 3 @ 85% 1 @ 95% Every 2 min for 10 min 3 @ 85% of 1 RM 25 Deadlifts 215/175 25 Push Jerks 125/85 25 Thrusters 75/55 25 OHS 45/35
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 8 min. E.M.O.M. Even Minute – 20 D/U’s Odd Minute – 10 Box Jump Overs 20/18 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats…
Strength: Front Squat – Work up to a heavy set of 3. 20 MIN EMOM Min 1: 12-15 KB Front Rack Lunges 35/20 Min 2: 12-15 Dips Min 3: 12-15 DB Step-ups 35/20 Min 4: 40 second Plank Hold
For time: 100 DB Snatch 50/35 100 Wall Ball 20/14 100 Weighted Sit-Ups 50/35 100 OHS 95/65
Christmas Party Dec. 15th. $20.00 pp “Chelsea” 30 min EMOM 5 Pull Up 10 Push Up 15 Squats *If you cannot complete the reps inside of the min, do the wod as an E2MOM*