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29
Jul

Saturday, July 30, 2022

Free Beginner CrossFit Class @ 12PM REGISTER

Strength:

E3MOM 15
8 Deadlifts
1: 65 – 70%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%

Conditioning:

AMRAP 8
8 Each Arm Kettlebell Suitcase Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Push Ups (Fx: 8)
200m Run

28
Jul

Friday, July 29, 2022

Conditioning:

“Isabel”
30 Snatches (135/95)

Strength:

4 Rounds
2 Turkish Get Ups Each Arm (↑)
25ft Handstand Walk (Fx: 3 Wall Walks or 10 Wall Facing Shoulder Taps) (Rx+: 50ft)

27
Jul

Thursday, July 28, 2022

Strength:

EMOM 6
1 High Hang Muscle Clean (↑)

Rest 1:00

EMOM 8
1 High Hang Power Clean (↑)

Conditioning:

For Time:
3 – 6 – 9 – 12 – 15
Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
Toes to Bar
Burpees

 


26
Jul

Wednesday, July 27, 2022


Strength:

E3MOM 15
Push Jerk
1 – 4: 8 @60 – 65%
5: AMRAP @60 – 65%

Conditioning:

EMOM 15
1: 18/12 Calorie Bike (Fx: 13/9) (Rx+: 20/15)
2: 18/12 Calorie Ski (Fx: 13/9) (Rx+: 20/15)
3: 5 Devil’s Press (35/20) (Fx: 25/15) (Rx+: 50/35)
4: Rest
5: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

25
Jul

Tuesday, July 26, 2022

No Mobility

Outdoor Core Blast [email protected] 6:45PM!


Strength:

E3MOM 15
8 Back Squats
1: 65 – 70%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%

Conditioning:

For Time:
500m Run
50 Russian Kettlebell Swings
400m Run
40 Russian Kettlebell Swings
300m Run
30 Russian Kettlebell Swings
200m Run
20 Russian Kettlebell Swings
100m Run
10 Russian Kettlebell Swings

Kettlebell Weights: (24/16) (Fx: 16/12) (Rx+: 32/24)

Time Cap 18:00

24
Jul

Monday, July 25, 2022

Weekly OverviewEvents/Classes
MondaySnatch
TuesdayBack Squats No Mobility
Outdoor Core Blast Tonight @6:45PM
WednesdayPush Jerk
ThursdayHang Clean
Friday“Isabel”
Saturday Deadlifts Free Beginner CrossFit Class @ 12PM REGISTER
SundayHandstand Yoga @ 10AM
No Skills class.

Strength:

Every 1:30 for 8 Sets
Rx:
1 Snatch Balance (↑)

Fx:
1 Snatch Grip Push Press + Overhead Squat (↑)

Conditioning:

AMRAP 12
3 Hang Power Snatches (155/105) (Fx: 115/80) (Rx+: 175/120)
6 Strict Handstand Push Ups (Fx: Kipping)
9 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)

23
Jul

Sunday, July 24, 2022

Skills Class Canceled until further notice



Strength:

5 Strict Toes to Bar (Fx: Strict Leg Raises) (Rx+: 7)
10 Arch Extensions or GHD Hip Extensions
10 Scap Pull Ups
10 Kip Swings

Skills:

Freestanding Handstand Hold and/or Handstand Walks

Conditioning:

AMRAP 7
14 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
14 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)

22
Jul

Saturday, July 23, 2022

Free Beginner CrossFit Class @ 12PM REGISTER

Strength:

E2MOM 16
1 Squat Clean
1 – 2: 70 – 75%
3 – 4: 75 – 80%
4 – 8: Build to Heavy Single

If you miss a lift, reduce weight by 5%

Conditioning:

30 – 20 – 10
Push Ups (Fx: 20 – 10 – 5) (Rx+: 40 – 30 – 20)
Reverse Lunge Wall Balls (20/14)