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24
Aug

Tuesday, August 25, 2020


Core Blast – 6:45pm!!!!

Free Beginner CrossFit – 7:45pm REGISTER

Strength:

E2MOM 12
First 5 Sets: 5 Push Press @65-70%
Set 6: Max Unbroken Reps @65-70%

Conditioning:

AMRAP 1:30
Ski Erg Calories

Finisher:

5 Rounds

5 Strict Toes To Bar
10 Each Side Kettlebell Side Bends
1:00 Goblet Wall Sit (AHAP)


23
Aug

Monday, August 24, 2020

Weekly OverviewEvents/Classes
MondayDeadlifts
TuesdayPush PressCore Blast – 6:45pm
Free Beginner CrossFit – 7:45pm REGISTER
WednesdayLong Interval Conditioning
ThursdayDumbbell Bench Press
FridaySplit Jerks
SaturdayBack SquatsFree Beginner CrossFit – 12:00pm REGISTER
SundayLong Conditioning Yoga – 10:00am

Strength:

E3MOM 15
6 Deadlifts @70-75%

Conditioning:

5 Rounds

20 Jump Switch Lunges
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 American Kettlebell Swings (32/24) (Fx: 24/16)
20 Sit Ups

22
Aug

Sunday, August 23, 2020


*NEW OPEN GYM TIME* – Sunday’s open gym is now from 8:45pm – 9:45pm!!!

Yoga with Kristen – 10:00AM

Strength:

4 Rounds
10 Strict Pull Ups (Fx: 5 Strict Pull Ups) (Rx+: Strict Chest to Bar Pull Ups)
:15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold)
Rest 2:00

Conditioning:

AMRAP 12

50 Double Unders
10 Strict Handstand Push Ups (Fx: Kipping Handstand Push ups)
200m Run

21
Aug

Saturday, August 22, 2020

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E3MOM 12
16 Deficit Push Ups (Fx: Hand Release Push Ups)
16 Banded Face Pulls

Conditioning:

21 – 15 – 9

Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
Burpees Over the Bar

Time Cap 16:00

20
Aug

Friday, August 21, 2020


Strength:

E3MOM 18
1 Snatch Balance + 4 Overhead Squats (↑)

Conditioning:

3 Rounds

15 Toes to Bar
15 Each Arm Dumbbell Front Rack Lunge (Rx: 50/35) (Fx: 35/20)


18
Aug

Wednesday, August 19, 2020


Strength:

EMOM 16
1 Thruster (ME)

Conditioning:

75 Hang Power Snatch (Rx: 95/65) (Fx: 75/55)

Every time you Break:
10 Box Jumps (Rx: 30/24) (Fx: 24/20)

Time Cap 15:00


17
Aug

Tuesday, August 18, 2020


Core Blast – 6:45pm!!!!

Strength:

E3MOM 15
1 Clean Pull with :02 Pause at Knee + 1 Power Clean (↑)

Conditioning:

AMRAP 12
16 Burpees
4 Double Dip Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups and 6 Ring Dips) (Rx+: 6 Double Dip Ring Muscle Ups)