NEW SCHEDULE CHANGES!!
Here are the new changes we made to the schedule.
Thursday evening classes will be KB with Coach Lucas.
Olympic Lifting will be moving to 8:30am
CrossFit will be at 9:30am
Another BIG change you will see will be in our coaching staff!!
Please give a warm welcome to our newest Coach Kim!! One of the most original members and a natural coach.
Welcome aboard Coach!
MONDAY:
A)
2 sets:
10 Ab wheel roll outs
2-6 Bar Muscle ups
30 KB swings (lighter bell than normal)
B)
10 Rounds:
15 Wall balls
3 Clean & Jerks Pick a weight you CANNOT do touch & go
TUESDAY:
A)
4 Rounds:
15 Bench press
15 Pull ups
B)
12 Minute AMRAP:
20 Sit ups
20 Weighted walking lunges
WEDNESDAY:
A)
2 sets:
10 Ab wheel roll outs
30 Second Handstand hold (on wall)
10/10 Windmills
B)
18 Minute AMRAP:
20 DB snatches
15 Toes to bar
10 Box jump overs
THURSDAY:
A)
6 Rounds:
10 Up right rows
10 Strict presses
30 Double unders
B)
2 Rounds: (2 Minute rest btw)
:40 Bike sprint
C)
4 Rounds:
20 Banded tri ext
10 Push ups
10 Heavy DB push presses
FRIDAY:
A)
5 Sets:
High hang Squat clean
Hang squat clean
Full squat clean
B)
20 Minute AMRAP:
15 Burpees
15 Thruster (95/65) *1 sec
30 Double unders
1 Sled push- down and back
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit