Conditioning:
E2MOM 40
1: 400m Run (Fx: 300m)
2: 26/20 Calorie Ski (Fx: 20/15)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)
3: 400m Run (Fx: 300m)
4: 26/20 Calorie Bike (Fx: 20/15)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Rest
Open Gym: 10:30AM- 12PM Canceled
Outdoor Core Blast [email protected] 6:45PM!
Strength:
E3MOM 15
10 Back Squats
1: 55 – 60%
2: 60 – 65%
3: 60 – 65%
4: 60 – 65%
5: 65 – 70%
Conditioning:
3 Rounds
22 Sit Ups
11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
22 Sit Ups
11 Handstand Push Ups (Fx: 8) (Rx+: 3″ Deficit)
Open Gym: 10:30AM- 12PM Canceled
5:00-7:00pm – FREE ART Soft Tissue Treatment from Full Motion Life & Sport
| Weekly Overview | Events/Classes | |
| Monday | Snatches | Open Gym: 10:30AM- 12PM Canceled |
| Tuesday | Back Squats | Open Gym: 10:30AM- 12PM Canceled Outdoor Core Blast Tonight @6:45PM! |
| Wednesday | Long Metcon | Free Beginner CrossFit Class @ 6:30PM REGISTER |
| Thursday | Deadlifts | Open Gym: 8:30AM- 12PM Canceled Mobility @ 5:45PM |
| Friday | Push Press | |
| Saturday | Squat Clean | Free Beginner CrossFit Class @ 12PM REGISTER |
| Sunday | Accessory | Yoga @ 10AM Skills Class @ 1:30PM (Canceled) |
Strength:
E2MOM 18
Power Snatch
1 – 3: [email protected] – 70%
4 – 6: [email protected] – 75%
7 – 9: Build to Heavy Single
Conditioning:
AMRAP 8
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
24 Thrusters (75/55) (Fx: 45/35) (Rx+: 95/65)
No Skills class @ 1:30PM
No open gym 1:15- 4:30PM
Strength:
E3MOM 15
1 – 4: 10 Strict Presses @55 – 60%
5: AMRAP @55 – 60%
Conditioning:
3 Rounds
200m Run
250/200m Row (Fx: 200/150)
30 Box Jumps (24/20) (Rx+: 27/22)
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)