9
Aug
Tuesday, August 10, 2021
Core Blast 6:45pm!
Strength:
20:00 to Establish:
8RM Back Squat
20:00 to Establish:
8RM Deadlift
Gymnastics Test:
Max Unbroken Toes to Bar
WOD/Events
Today’s WOD
Upcoming Events
WOD Archive
8
Aug
Monday, August 9, 2021
REMINDER!!! AM/PM Throwdown and Summer BBQ, Saturday 8/14: 4:00 – 8:00PM – Join us for a fun afternoon and evening of friendly CrossFit competition between the CFR7/BCF morning and evening athletes!
PLEASE RSVP (by Monday, Aug 9) on our Facebook page so we can ensure we order enough food from Rocklands BBQ!
Free Beginner CrossFit Class – 6:30pm REGISTER
| Weekly Overview | Events/Classes | |
| Monday | Gymnastics Test and Skill Development | Free Beginner CrossFit Class – 6:30pm REGISTER |
| Tuesday | 8RM Back Squat and 8RM Deadlift Tests | Core Blast 6:45pm!!! |
| Wednesday | Kettlebell Conditioning and Bench Press Strength | Skills Class: 6:30pm! Bar Muscle Ups |
| Thursday | Hang Power Snatches | |
| Friday | Long Conditioning with Rope Climbs | |
| Saturday | High Hang Squat Cleans | Free Beginner CrossFit Class – 12:00pm REGISTER AM/PM Throwdown and Summer BBQ: 4:00 – 8:00PM |
| Sunday | Push Jerks | Yoga – 10:00am |
Gymnastics Strength:
Max Unbroken Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: Bar Muscle Ups)
Rest 3:00
E2MOM 10
1: 25 – 35% of Gymnastics Reps from Max Unbroken Test
Or…
10:00 of Bar Muscle Up Technique
Conditioning:
AMRAP 10
200m Run
10 Overhead Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)
7
Aug
Sunday, August 8, 2021
Strength:
E2MOM 18
Overhead Squat (ME)
1: 3 Reps
2: 3 Reps
3: 3 Reps
4: 2 Reps
5: 2 Reps
6: 2 Reps
7: 1 Rep
8: 1 Rep
9: 1 Rep
Conditioning:
EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
2 – 3: AMRAP Double Unders
4 – 5: Rest
Strength:
E2MOM 16
1 – 4: 3 High Hang Power Cleans
5 – 8: 3 Hang Power Cleans
1: 50 – 55%
2: 55 – 60%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%
6: 70 – 75%
7: 75 – 80%
8: 80 – 85%
Conditioning:
5 Rounds
200m Run
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
5
Aug
Friday, August 6, 2021
Huge congratulations to our member Rachel and Connor on their recent engagement! We wish you a lifetime of joy and happiness!!
Strength:
EMOM 16
1 – 2: Max Distance Handstand Walk (Fx: Handstand Walk Practice)
3: 5 – 10 Tempo V-Ups (:03 Eccentric) (Fx: Tempo Tuck-Ups)
4: Rest
Conditioning:
AMRAP 8
6 Each Arm Kettlbell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
12 Toes to Bar (Fx: 8) (Rx+: 16)
Strength:
E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 70 – 75%
5: 75 – 80%
Conditioning:
250/200m Ski (Fx: 200/150) (Rx+: 300/250)
Then…
5 Rounds
10 Back Rack Lunges (165/115) (Fx: 115/80) (Rx+: 205/135)
5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)
SKILLS CLASS TONIGHT at 6:30pm!
Strength:
Every 1:30 For 10 Sets
1 Split Jerk (↑)
Conditioning:
21 – 15 – 9
Chest to Bar Pull Ups (Fx: Pull Ups)
Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)
2
Aug
Tuesday, August 3, 2021
Core Blast 6:45pm!
NEW Schedule Changes!
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Skills class moving to Wednesday evenings.
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We hope this will allow more people to attend and benefit from this awesome class!
-
-
New 30 minute mobility class every other Monday at 6:30pm
-
New Endurance Class
-
In the next 2-3 months, we will be adding a new class to the weekly schedule specifically to work on long conditioning/mono structural movements (e.g. rowing/skiing/running/etc)
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Conditioning:
With a Partner, Alternating Movements
10 Rounds
5 Devil’s Press (50/35) (Fx: 35/20)
500/450m Row (Fx: 450/400)
15 Burpees Over the Rower
Time Cap 40:00