12
Jan
Monday, January 13, 2020
| Monday | Front Squat | FREE ART Soft Tissue Treatment from Full Motion Life & Sport (5:15 – 6:45pm) |
| Tuesday | Power Snatches | Skills Class (5:45pm) Core Blast (6:45pm) Free Beginner CrossFit Class (6:30 pm) REGISTER HERE |
| Wednesday | Core Strength | FREE WORKSHOP – Simple Nutrition Strategies For Fat Loss, Energy and, Performance (7:30 PM) |
| Thursday | “Man Test” | |
| Friday | Deadlift | |
| Saturday | Bench Press + Pendlay Row | Free CrossFit for Runners Powered by Ballston CrossFit & Potomac River Runners (8:45 – 10:00am) Free Beginner CrossFit Class (12:00 pm) REGISTER HERE |
| Sunday | Jerk Dip Holds | Yoga (10:00 am) |
Strength:
E3MOM 15
Front Squat
1: 5@60-65%
2: 5@70-75%
3: 5@75-80%
4: 5@80%+
5: 5@80%++
Conditioning:
2 Rounds
Work 2:00/Rest 0:30
1: Max Calorie Row
2: Max Calorie Ski Erg
3: 30 Goblet Squats (32/24) (Fx: 24/16)
4: 400m Run
5: Rest