| Monday | Core Strength | Chiropractic Treatment by Arlington Pain and Rehab 5:00-7:00PM |
| Tuesday | Back Squat | Skills Class – 5:45pm Core Blast – 6:45pm Free Beginner CrossFit Class (7:45 pm) REGISTER HERE |
| Wednesday | Hang Power Cleans | |
| Thursday | Jackie + Karen with a Twist | |
| Friday | Deadlift | |
| Saturday | High Hang Squat Snatches | Free Beginner CrossFit Class (12:00 pm) REGISTER HERE |
| Sunday | Strict Press | Yoga (10:00 am) |
Strength:
3 Rounds for Quality
:30 Hollow Hold
10 Tuck ups
10 V-ups
5 Candlesticks
400m Row
Fx:
:30 Tuck Hold
15 Tuck ups
5 Candlesticks
400m Row
Time Cap 15:00
Conditioning:
AMRAP 12
10 Hand Release Push Ups
8 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Hand Release Burpees
4 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
10:00 AM
Yoga with Kristen!
Conditioning:
EMOM 30
1: 20/17 Calorie Assault Bike (Fx: 15/12)
2: Max Reps Wall Balls (20/14)
3: 80 Double Unders (Fx: 50 DUs)
4: Max Reps Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Easy Ski Erg
6: Rest
Free Beginner CrossFit Class (12:00 pm) REGISTER HERE
SCHEDULE UPDATE FOR TODAY: AFTERNOON OPEN GYM 12:00 – 1:00PM
Strength:
E2MOM 10
Deadlift
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%
Conditioning:
AMRAP 9
20 Weighted Sit Ups (20/14) (Fx: 14/10)
10 Back Rack Lunges (135/95) (Fx: 95/65)
Strength:
“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull Ups
Compare 2/5/2018
Conditioning:
EMOM 15
1: 15 Hollow Body Shoulder Flexion
2: 0:45 Weighted Plank (↑)
3: 7 Tempo Bicep Curls (4031)
Strength:
E2MOM 20
1: 8 Bench Press @70 – 75%
2: 8 Pendlay Row (A)
Conditioning:
6 Rounds
25 Air Squats
20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20)
HAPPY NEW YEAR! Holiday WOD, 12:00pm
Conditioning:
10 Rounds
With a partner, alternating movements
250/200m Row (Fx: 200/150)
12 Toes to Bar
6 Push Press (135/95) (Fx: 115/80) (Rx+: 165/115)
Optional Finisher:
1:00 Max Calorie Assault Bike
– Rest 3:00 –
1:00 Max Calorie Ski Erg
No Class after 4:30PM
Strength:
E3MOM 18
5 Power Clean and Push Jerks (ME)
Conditioning:
AMRAP 10
4 – 8 – 12 – 16…
Goblet Lunge (32/24) (Fx: 24/16)
50 ft. Handstand Walk (Fx: Bear Crawl)
6:45 PM
Core Blast with Shauna
| Monday | Back Squats | Core Blast (6:45 pm) |
| Tuesday | Power Clean and Jerks | Free Beginner CrossFit Class (6:30 pm) REGISTER HERE No classes after 4:30pm WOD |
| Wednesday | Partner Metcon | 12:00pm Holiday WOD Only |
| Thursday | Bench Press and Pendlay Row | |
| Friday | “Fran” | |
| Saturday | Deadlifts | Free Beginner CrossFit Class (12:00 pm) REGISTER HERE |
| Sunday | Long Interval Metcon | Yoga (10:00 am) |
Strength:
E2MOM 10
Back Squat
1: [email protected]%
2: [email protected]%
3: [email protected]%
4: [email protected]%
5: [email protected]%
Conditioning:
21 – 15 – 9
Burpee Box Jump Over (24/20)
Ring Dips (Fx: Hand Release Push Ups)
10:00 AM
Yoga with Kristen!
Strength:
E2MOM 10
10 Strict Press @65 – 70%
Conditioning:
10 Rounds
With a Partner, Alternating Rounds
5 Devil’s Press (50/35) (Fx: 35/20)
5 Dumbbell Thrusters (50/35) (Fx: 35/20)
