WOD/Events

Yoga with Kristen – 10:00AM

Strength:

E3MOM 15
8 Deadlifts (ME)

Conditioning:

AMRAP 8

40 Double Unders
15 Hang Power Cleans (Rx:95/65) (Fx: 75/55) (Rx+: 115/80)

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E2MOM 14
2 Front Squats (↑)

Conditioning:

30 – 25 – 20 – 15 – 10 – 5
Wall Balls (20/14)
5 – 10 – 15 – 20 – 25 – 30
Kettlebell Swings (32/24) (Fx: 24/16)

REMINDER!!! – New 8:30am class Mondays, Wednesdays and Fridays!!!

Conditioning:

E5MOM 30

1: AMRAP
200m Run
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
2: Rest
3: AMRAP
20/15 Calorie Ski Erg
20 Dumbbell Push Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest
5: AMRAP Dumbbell Box Step ups (50/35) (Fx: 35/20) (Rx+: 70/50)
6: Rest

Finisher:

2 Rounds 
1:00 Each Leg Pigeon Box Stretch 
1:00 PVC Pipe Box Lat Stretch 

Strength:

E3MOM 15
1 Power Clean + 1 Hang Squat Clean (↑)

Conditioning:

AMRAP 10

3 – 6 – 9 – 12 – 15…

Calorie Row
Box Jumps (24/20)

REMINDER!!! – New 8:30am class Mondays, Wednesdays and Fridays!!!

Conditioning:

“Isabel”
30 Snatches (135/95)

Finisher:

E2MOM 18
1: 10 -15 Body Saws (Fx: :45 Low Plank)
2: 50 Foot Handstand Walk (Fx: :45 Handstand Hold) 
3: 5 Skin the Cats

Core Blast – 6:45pm!!!!

Core Blast tonight at 6:45pm!!!

Strength: 

E3MOM 15
8 Back Squats (ME)

Conditioning:

E2MOM 16
1: 15/10 Calorie Assault Bike (Fx: 10/7 Calories)
AMRAP Toes to Bar
2: Rest
3: 10 Thrusters (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Toes to Bar
4: Rest

REMINDER!!! – New 8:30am class Mondays, Wednesdays and Fridays!!!

Strength:

3 Rounds 
5 Each Arm Kettlebell Strict Press
50m Each Arm Kettlebell Suitcase Carry
5 Each Arm Kettlebell Front Rack Squats

Conditioning:

50 Burpees

– Then –

5 Rounds
10 Hand Release Push Ups
14 Back Rack Lunges (Rx: 95/65) (Fx: 75/55)

– Then –

50 Burpees

Time Cap 16:00

Yoga with Kristen – 10:00AM

Conditioning:

AMRAP 30

20/15 Calorie Row
15 Push Press (Rx: 115/80) (Fx: 75/55)
10 Overhead Squats (Rx: 115/80) (Fx: 75/55)

Rest 2:00 After Each Completed Round