Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
E3MOM 18
5 Power Cleans (ME)
Conditioning:
AMRAP 12
30 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
30 Dumbbell Push Press (50/35) (Fx: 35/20) (Rx+: 70/50)
50 Double Unders
Alternate hands every 5 reps for both movements.
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Strength:
E2MOM 10
Deadlift
1: 8@70-75%
2: 8@70-75%
3: 8@75-80%
4: 8@75-80%
5: 8@75-80%
Conditioning:
For Time:
30 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)
E3MOM including 0:00
Row 250/200m (Fx: 200/150)
Time Cap 21:00
Conditioning:
E2MOM 40
1: 30/25 Calorie Bike (Fx: 25/20)
2: 25/20 Calorie Ski Erg (Fx: 20/15)
3: 15 Burpee Box Jump Overs (24/20)
4: 3 Push Jerks (↑)
5: Rest
Starting Weights
Rx: (135/95)
Fx: (95/65)
Rx+: (165/115)
Score is heaviest set of 3 on Push Jerks.
Strength:
E2MOM 10
Back Squat
1: 8@70-75%
2: 8@70-75%
3: 8@75-80%
4: 8@75-80%
5: 8@75-80%
Gymnastics Test:
For Time:
50 Toes to Bar
Time Cap 7:00
Fx:
AMRAP 7
Toes to Bar
Finisher:
5 Rounds
5 Each Arm Kettlebell Strict Press
5 Each Side Single Leg Kettlebell Romanian Deadlifts
5 Each Arm Kettlebell Hang Snatch
Pick a weight that can be done for full rounds, unbroken.
Rope Climbs and Pistols Skills Class with Coach Cooper at 5:45pm!!!
Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class 6:30 pm REGISTER HERE
Strength:
E2MOM 8
5 Strict Handstand Push Ups
10 Handstand Push Ups
Max Reps Sit Ups
Fx:
E2MOM 8
10 Handstand Push Ups
Max Reps Sit Ups
Conditioning:
With a Partner:
5000m Row
Alternate every 500m until complete.
| Monday | Snatches | Monday, January 27, 2020, 5:00 pm – 7:00 pm: Free Mobility Assessments & Dry Needling Demonstration |
| Tuesday | Gymnastics and Partner Rowing Metcon | Skills Class with Coach Cooper 5:45pm!!! (Rope Climbs and Pistols) Core Blast with Shauna at 6:45pm!!! Free Beginner CrossFit Class 6:30 pm REGISTER HERE |
| Wednesday | Back Squats | |
| Thursday | Interval Conditioning and Push Jerks | |
| Friday | Deadlifts | |
| Saturday | Power Cleans | |
| Sunday | Bench Press and Pendlay Row Test | Sunday, February 2nd, 3:30 pm: Faith and Fitness FREE Workout & Discussion Yoga (10:00 am) |
Strength:
E3MOM 15
5 Snatches (ME)
Can be power or squat snatches.
Conditioning:
AMRAP 9
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
5 Overhead Squats (85% of best snatch weight)
10:00 AM
Yoga with Kristen!
Strength:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Strict Pull Ups
Strict Ring Dips
Fx:
10 – 8 – 6 – 4 – 2
Strict Pull Ups
Strict Ring Dips
Time Cap 18:00
Conditioning:
3 Rounds
25 Toes to Bars (Fx: 20 T2Bs)
30 Pistols (Fx: 30 Goblet Lunges (24/16))
Body Composition DEXA Scans
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
Strength:
E3MOM 15
1 Squat Clean Thruster + 1 Push Press (ME)
Conditioning:
6 Rounds
Work 1:00/Rest 0:30
AMRAP
6 Burpee Bar Muscle Ups (Fx: Burpee C2B Pull Ups)
12 Kettlbell Push Press (6L/6R) (24/16) (Fx: 16/12)
24 Kettlebell Swings (24/16) (Fx: 16/12)