No Skills class @ 1:30PM
No open gym 1:15- 4:30PM
Strength:
4 Rounds
5 Each Arm Diagonal Plank Presses
:30 Each Arm High Plank (Weighted if Possible)
100m Jog
Conditioning:
AMRAP 16
500m Run
10 Each Arm Dumbbell Push Presses (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Front Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
Free Beginner CrossFit Class @ 12PM REGISTER
Strength:
EMOM 15
1 High Hang Squat Clean
1 – 5: 60 – 65%
6 – 10: 65 – 70%
11 – 15: 70 – 75%
Conditioning:
4 Rounds
2 Rope Climbs (Rx+: 1 Legless, 1 Legged)
4 Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
8 Burpees Over the Bar
Strength:
E3MOM 15
Push Press
1 – 4: 10 @55 – 60%
5: AMRAP @55 – 60%
Conditioning:
AMRAP 12
20 Toes to Bar (Fx: 15)
40 Box Jumps (24/20) (Rx+: 27/22)
400/350m Row (Fx: 350/300m) (Rx+: 500/450)
Open gym 8:30AM-12PM canceled
Mobility @ 5:45PM (Shoulders, traps, Lats)
Strength:
E3MOM 15
10 Deadlifts
1: 55 – 60%
2: 60 – 65%
3: 60 – 65%
4: 60 – 65%
5: 65 – 70%
Conditioning:
40 – 20 – 10
Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)
100 Doubles after Each Round (Fx: 75)
On front squats, split reps evenly between arms.
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 Tonight@ 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: 3@65 – 70%
4 – 6: 2@70 – 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)