Monday: Back Squat
Tuesday: Endurance WOD
Thursday: Toes to Bar
Friday: Olympic Total (Snatch/C&J)
Saturday: Rope Climbs/Chipper
Sunday: Bodyweight Strength/Skill
Show up between 5:15pm-6:45pm to receive free ART soft tissue treatment from our friends at Full Motion Life & Sport! If you have any tweaks or tightness, they can fix you up!
EMOM 10: 2 Back Squats (A)
200 m Run
21 Kettlebell Swings 32/24, FX: 24/16
15 Abmat Sit ups
9 Muscle Ups (Fx: 9 Pull ups + 9 Ring Dips)
Jump in to our Skills Class at 12:30 today with Coach Kathleen, focusing on toes-to-bar and double unders!
At 4pm, come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and religions are welcome! Bring along a friend (or 2)! After, we’ll grab dinner if interested in hanging out! We will be discussing the way social media impacts our real relationships (with God and people)!
Plan to arrive around 3:45pm so we can get started on time.
Bench Press 3 x 10 (ME)
Single Arm DB Row 3 x 10 (each side)
16 DB Snatches 50/30, Fx: 35/20
20 Goblet Lunges* 50/30, Fx: 35/20
24 Double Unders
*in place lunges
Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!
5 x 3 (ME)
*going from the racks
6 Shoulder to Overhead 155/105 Fx: 115/80
18 Alternating Pistols, Fx: Pistol Progression/ Reverse Lunge
A big congratulations to members Jeff and Meg for coming in 13th overall out of 65 Rx teams at Flex on the Beach! They also got 3rd fastest time on the beach relay (4 rounds of a 4x100m relay) out of the 200 Rx and scaled teams!
5 x 3 (ME)
10 KB Sumo Deadlift High Pulls 32/24, Fx: 24/16
10 Box Jumps 32/26 Fx: 24/20
10 Toes to Bar
3 x 20 Hollow Rocks
3 x 10 Supermans
Free Class tonight at 6:30pm with Coach Tucker! Invite your friends – great opportunity for anyone who wants to try CrossFit for the first time!
Having pain/tightness?!? Dr. Kyle from Arlington Pain and Rehab will be offering free chiropractic treatment tonight from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
2000 m Row Buy in:
Then 3 Rounds:
20 Snatches 135/95, Fx: 95/65
20 OH Lunges 135/95, Fx: 95/65
20 Burpees over Rower
2000 m Row Cash out
*one athlete working at a time
RX+ Squat Snatches
Monday: Low Hang Cleans
Tuesday: Partner WOD
Wednesday: Push Press
Thursday: Circuit training
Friday: Low Hang Snatch
Sunday: Bench/Row Supersets
Low Hang Squat Clean (above the knee)
5 x 3 (A: Heavier than high hang cleans)
1:00 Max Double Unders
1:00 Max WBS 20/14
1:00 Max KB Swings 32/24 Fx: 24/16
No score. Go for BIG sets and try to work the entire minute!
Come join us today at 12:30 for Skills Class with Coach Kathleen! The focus for today’s class will be kipping pull-ups and kipping ring dips.
12 Pull Ups (strict if possible)
12 Turkish Get ups (Perfect technique/6 each side)
Rest as needed: Not for time, for quality
7 Box Jumps 24/20
7 Deadlifts 225/185, Fx:185/125
7 Toes to Bar