Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
E2MOM 16
1 Front Squat (ME)
Conditioning:
AMRAP 7
7 Power Cleans (155/105) (Fx: 115/80) (Rx+: 175/120)
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
Strength:
E2MOM 10
Rx+: 3 Tempo Strict Handstand Push Ups (50×7)
Rx: 3 Tempo Strict Handstand Push Ups (30×5)
Fx: 3 Tempo Kipping Handstand Push Ups (30×5)
Conditioning:
40 – 30 – 20 – 10
Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
80 – 60 – 40 – 20 (Fx: 60 – 40 – 20 – 10)
Double Unders
Time Cap 12:00
Mobility @ 5:45PM (ROMWOD details to follow)
Strength:
E2MOM 12
Power Snatch + High Hang Squat Snatch (↑)
Conditioning:
E2MOM 8
1: 450/400m Ski (Fx: 400/350m) (Rx+: 500/450)
2: 30/22 Calorie Bike (Fx: 25/20) (Rx+:34/25)
3: 20 Overhead Squats (115/80) (Fx: 75/55) (Rx+: 145/100)
4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)
Strength:
E3MOM 15
5 Tempo Romanian Deadlifts (32×3)
Conditioning:
4 Rounds
32 Jump Switch Lunges
24 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
18 Toes to Bar (Fx: 12)
Outdoor Core Blast Tonight@ 6:45PM!
Strength:
6 Rounds
10 Hollow Rocks
10 V – Ups (Fx: Tuck Ups)
1 Candlestick Each Leg (Fx: Candlestick to Narrow Stance Squat)
Conditioning:
AMRAP 20
With a Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10) (Rx+: 22/17)
10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
10 Burpees Over the Bar
Memorial Day
8AM, 9:30AM, 11AM, and 5:30PM WODs
Memorial Day marks a sacred day for our community and our nation — a day where we pause to remember those who have paid the ultimate price. No words we can write would do justice to the weight of their sacrifice. Take time today, if only for a moment, to contemplate the gravity of their loss and the freedom it purchased.
| Weekly Overview | Events/Classes | |
| Monday | “Murph” | 8AM, 9:30AM, 11AM, and 5:30PM WODs |
| Tuesday | Core | Outdoor Core Blast Tonight @6:45PM! Free Beginner CrossFit Class @ 7:45PM REGISTER |
| Wednesday | Romanian Deadlift | |
| Thursday | Snatch | Mobility @ 5:45PM |
| Friday | Hand Stand Work | |
| Saturday | Front Squat | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Strict Press | Yoga @ 10AM Skills Class @ 1:30PM (Kipping & Butterfly Pull Ups) |
Conditioning:
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Rx: Unpartitioned with weight vest. (20/14)
Skills class 1:30pm (Kipping & Butterfly Pull Ups)
Strength:
E3MOM 18
Power Clean + Push Jerk + Squat Clean + Split Jerk (↑)
Conditioning:
AMRAP 12
3 Rounds
15/10 Calorie Row (Fx: 12/7)
5 Burpees Over the Rower
30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00
Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
E2MOM 12
1 – 5: 3 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups
Fx: 10 Kipping Handstand Push Ups
Rx+: 5 Strict Handstand Push Ups + 10 Kipping Handstand Push Ups
6: AMRAP Kipping Handstand Push Ups
Conditioning:
30 – 20 – 10
Thrusters (95/65) (Fx: 75/55) (Rx+: 115/80)
Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)