Blood Drive 9AM- 2PM grab a spot while you still can! Sign up LINK
Strength:
E2MOM 12
3 Snatch Pulls to Hold in Extension + 1 High Hang Power Snatch (↑)
Conditioning:
For Time:
20/15 Calorie Bike (Fx: 15/10)
800m Run
300/250m Ski (Fx: 250/200)
Time Cap 1:00 on assault bike.
Blood Drive Tomorrow From 9AM- 2PM. Sign up LINK
Strength:
5 Rounds
3 Scap Pull Ups + 2 Pull Ups to 90° + Peak Pull Up
3 Wall Walks
Fx:
5 Rounds
3 Toe Assisted Scap Pull Ups + 2 Toe Assisted Pull Ups to 90° + Toe Assisted Peak Pull Up
3 Plank to Pike Walks on Box
Conditioning :
“Partner 20.2”
AMRAP 20
With a Partner Alternating Rounds
4 Dumbbell Thrusters (50/35) (Fx: 35/20)
6 Toes to Bar
24 Double Unders
Don’t forget to sign up for the 2022 CrossFit Open! Click the Link!
Strength:
E2MOM 10
6 Front Rack Lunges (↑)
Conditioning:
30 – 20 – 10
Box Jump Overs (24/20) (Rx+: 27/22)
Alternating Pistol Squats (Fx: Reverse Goblet Lunges (24/16))
American Kettlebell Swings (32/24) (Fx: 24/16)
Don’t forget to sign up for the 2022 CrossFit Open! Click the Link!
Strength:
E3MOM 18
High Hang Power Clean + Push Press + Hang Power Clean + Push Jerk + Power Clean + Split Jerk (↑)
Conditioning:
AMRAP 8
8 Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)
16 Burpees Over the Bar
Thank you to everyone who came rock climbing Saturday. We hope you had a blast!
Strength:
E3MOM 15
2 Tempo Overhead Squats (5555)
Conditioning:
“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)
Don’t forget to sign up for the 2022 CrossFit Open! Click the Link!
| Weekly Overview | Events/Classes | |
| Monday | Turkish Get Up & Core | New class times! 8:30AM Open Gym, 9:30AM WOD & Open Gym, 10:30AM- 12PM Open Gym. Free Beginner CrossFit Class @ 6:30PM REGISTER |
| Tuesday | Tempo Overhead Squats | Core Blast @ 6:45PM |
| Wednesday | Power Clean & Split Jerk Complex | New class times! 8:30AM Open Gym, 9:30AM WOD & Open Gym, 10:30AM- 12PM Open Gym. |
| Thursday | Front Rack Lunges | Mobility @ 5:45PM (Lower Body) |
| Friday | Gymnastics | New class times! 8:30AM Open Gym, 9:30AM WOD & Open Gym, 10:30AM- 12PM Open Gym. |
| Saturday | Snatch Complex | Free Beginner CrossFit Class @ 12PM REGISTER Blood Drive 9-2Pm Sign up LINK |
| Sunday | Cossack & Narrow Squats | Yoga @ 10AM Skills Class @ 1:30PM (Rope Climbs & Handstand Walks) 3:30PM & 4:30PM WOD NO 5:30PM WOD Go watch the Super Bowl! |
Strength:
4 Rounds
5 Each Arm Turkish Sit Ups + 2 Turkish Get Ups
5 Seated Leg Lifts
5 Seated Straddle Leg Lifts
Conditioning:
E2MOM 20
1: 12 Each Arm Dumbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Calorie Row
2: Rest
Faith and Fitness Free WOD and discussion @ 3:30PM
Reminder – Skills class 1:30pm (Ring Muscle Ups)
CANCELLED classes today (for Faith & Fitness):
4:30pm WOD, Open Gym 3-5:30pm
Strength:
Every :30 for 4 Rounds
1: High Plank
2: 10 Push Ups (Fx: 5)
3: 3 Supinated Grip Strict Pull Ups (Fx: Supinated Ring Rows)
4: 3 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
5: Rest
6: Rest
Conditioning:
AMRAP 14
14 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)
21 Back Squats (165/115) (Fx: 135/95) (Rx+: 185/125)
84 Double Unders (Fx: 63)
Rock Climbing today 3-5PM!
Free Beginner CrossFit Class @ 12PM REGISTER
Faith and Fitness Tomorrow @ 3:30PM Free WOD and Discussion
Strength:
EMOM 4
3 Strict Presses (↑)
Directly Into:
EMOM 4
3 Push Presses (↑)
Directly Into:
EMOM 4
3 Push Jerks (↑)
Conditioning:
AMRAP 8
10 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
15 Burpee Box Jump Overs (24/20)