THURSDAY:
A)
3 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
12 Floor presses
24 Wall balls
B)
4 Rounds for time:
30 Sit ups
20 Air squats
10 Box jumps
FRIDAY:
A)
Build your a heavy complex:
Power clean + hang power clean + full squat clean
B)
5 Rounds for time:
12/8 cal bike
9 Burpee over bar
6 Squat cleans (135/95)
All payments will be done through ZenPlanner. (If you would like to use another method please see a coach before Saturday.
With team captains, wild cards and prizes on the line the team spirit is already getting sassy in the lobby and we don’t even have official teams yet!
WEDNESDAY:
A)
3 Rounds:
12 TTB
50ft Bear crawl
50ft Samson stretch
B)
5 Rounds for time:
20/16 Cal row
15 Pull ups
10 Burpees
THURSDAY:
A)
3 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
12 Floor presses
24 Wall balls
B)
4 Rounds for time:
30 Sit ups
20 Air squats
10 Box jumps
FRIDAY:
A)
Build your a heavy complex:
Power clean + hang power clean + full squat clean
B)
5 Rounds for time:
12/8 cal bike
9 Burpee over bar
6 Squat cleans (135/95)
All payments will be done through ZenPlanner. (If you would like to use another method please see a coach before Saturday.
With team captains, wild cards and prizes on the line the team spirit is already getting sassy in the lobby and we don’t even have official teams yet!
Oh and if you weren’t going to come in today, but you’re now seeing this email and thinking…”is this a sign”? You would be absolutely correct.
So dust those nanos off and back a bag!
NOW FOR TUESDAY’S INCREDIBLE WORKOUT.
TUESDAY:
A)
10 Minute AMRAP:
10 Push ups
10 Wall balls (heavy)
10 Double unders
B)
3 Rounds:
10/10 Bulgarian lunges
6 Heavy deadlifts
WEDNESDAY:
A)
3 Rounds:
12 TTB
50ft Bear crawl
50ft Samson stretch
B)
5 Rounds for time:
20/16 Cal row
15 Pull ups
10 Burpees
THURSDAY:
A)
3 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
12 Floor presses
24 Wall balls
B)
4 Rounds for time:
30 Sit ups
20 Air squats
10 Box jumps
FRIDAY:
A)
Build your a heavy complex:
Power clean + hang power clean + full squat clean
B)
5 Rounds for time:
12/8 cal bike
9 Burpee over bar
6 Squat cleans (135/95)
MONDAY:
A)
Strict press:
3x4 80% of 1RM
*Hold for 5 seconds at the top of all 4 reps
B)
Climb the ladder in 17 Minutes
2 Hang power cleans (135/95)
2 S2OH
2 Front squats
4 Hang power cleans
4 S2OH
4 Front squats
And so on…
-4 Burpees at the conclusion of each round
TUESDAY:
A)
10 Minute AMRAP:
10 Push ups
10 Wall balls
10 Double unders
B)
3 Rounds:
10/10 Bulgarian lunges
6 Heavy deadlifts
WEDNESDAY:
A)
3 sets:
12 TTB
50ft Bear crawl
50ft Samson stretch
B)
5 Rounds for time:
20/16 Cal row
15 Pull ups
10 Burpees
THURSDAY:
A)
3 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
12 Floor presses
24 Wall balls
B)
4 Rounds for time:
30 Sit ups
20 Air squats
10 Box jumps
FRIDAY:
A)
Build your a heavy complex:
Power clean + hang power clean + full squat clean
B)
5 Rounds for time:
12/8 cal bike
9 Burpee over bar
6 Squat cleans (135/95)
THURSDAY:
A)
4 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
24 Wall balls
B)
For time:
60 Sit ups
20 Burpees
60 Sit ups
FRIDAY:
A)
Build to a heavy 3RM Hang squat clean
B)
10 Rounds for time:
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
Hey everyone, we hope you have been enjoying the old school Saturday CrossFit classes again. Because have loved coaching them again!
We also want to remind everyone about next month. We are excited to find our next Committed Club champions as well as launching upcoming 28 Day Nutrition Challenge, starting March 7th.
If you have not signed up yet you have plenty of time.
Date: March 7th (Monday)
Cost: 50$
3 Teams
No weigh ins
You can only gain or not gain points
Team spirit intensity…Aggressive!
Two more reminders:
Please make sure to sign in to classes
Please make sure you take your things/clothes from your cubbies in the lobby.
Lets get to the workout!
WEDNESDAY:
A)
3 sets:
20 Sec L sit hold (on parelletts)
50ft Bear crawl
50ft Samson stretch
B)
For time:
21-15-9
Dead Lift (225/155)
Pull up
Right into,
30 Calories
30 Box jump overs
*You can break up the 30 calories and box jump overs any way you want.
THURSDAY:
A)
4 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
24 Wall balls
B)
For time:
60 Sit ups
20 Burpees
60 Sit ups
FRIDAY:
A)
Build to a heavy 3RM Hang squat clean
B)
10 Rounds for time:
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
TUESDAY:
A)
10 Minute AMRAP:
10 Push ups
4 Devils presses
B)
4 Rounds:
15 Arnold presses
8 Heavy Arnold presses
30 Jumping lunges
WEDNESDAY:
A)
3 sets:
20 Sec L sit hold (on parelletts)
50ft Bear crawl
50ft Samson stretch
B)
For time:
21-15-9
Dead Lift (225/155)
Pull up
Right into,
30 Calories
30 Box jump overs
*You can break up the 30 calories and box jump overs any way you want.
THURSDAY:
A)
4 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
24 Wall balls
B)
For time:
60 Sit ups
20 Burpees
60 Sit ups
FRIDAY:
A)
Build to a heavy 3RM Hang squat clean
B)
10 Rounds for time:
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
MONDAY:
A)
Strict press:
3x4 80% of 1RM
*if you did not find a 1RM last week, you will do that instead of the 3x4
B)
6 Rounds for time:
10 S2OH (155/105)
15 KB swings
TUESDAY:
A)
10 Minute AMRAP:
10 Push ups
4 Devils presses
B)
4 Rounds:
15 Arnold presses
8 Heavy Arnold presses
30 Jumping lunges
WEDNESDAY:
A)
3 sets:
20 Sec L sit hold (on parelletts)
50ft Bear crawl
50ft Samson stretch
B)
For time:
21-15-9
Dead Lift (225/155)
Pull up
Right into,
30 Calories
30 Box jump overs
*You can break up the 30 calories and box jump overs any way you want.
THURSDAY:
A)
4 Rounds: (2 min rest btw rounds)
12 Heavy Bench presses
24 Wall balls
B)
For time:
60 Sit ups
20 Burpees
60 Sit ups
FRIDAY:
A)
Build to a heavy 3RM Hang squat clean
B)
10 Rounds for time:
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
THURSDAY:
A)
3 Rounds: (3 min rest btw rounds)
50 Push ups
35 Push presses
20 Wall balls
FRIDAY:
A)
Build to a heavy 3RM Hang power clean
B)
For total time:
1 Min on/1 Min off:until you complete 10 rounds
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
FRIDAY:
A)
Build to a heavy 3RM Hang power clean
B)
For total time:
1 Min on/1 Min off:until you complete 10 rounds
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
WEDNESDAY:
A)
2 sets:
10 Ab wheel roll outs
30 Second Handstand hold (on wall)
10/10 Windmills
B)
3 Rounds for time:
2-4-6-8-10
Double snatch
Strict pull ups
Right into,
30 Burpee box jump overs
THURSDAY:
A)
3 Rounds: (3 min rest btw rounds)
50 Push ups
35 Push presses
20 Wall balls
FRIDAY:
A)
Build to a heavy 3RM Hang power clean
B)
For total time:
1 Min on/1 Min off:until you complete 10 rounds
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
FRIDAY:
A)
Build to a heavy 3RM Hang power clean
B)
For total time:
1 Min on/1 Min off:until you complete 10 rounds
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
TUESDAY:
A)
10 Minute AMRAP:
8 Chin ups
4 Devils presses
B)
12 Minute AMRAP:
12 TTB
6 Hang power cleans
6 Front rack lunges
WEDNESDAY:
A)
2 sets:
10 Ab wheel roll outs
30 Second Handstand hold (on wall)
10/10 Windmills
B)
3 Rounds for time:
2-4-6-8-10
Double snatch
Strict pull ups
Right into,
30 Burpee box jump overs
THURSDAY:
A)
3 Rounds: (3 min rest btw rounds)
50 Push ups
35 Push presses
20 Wall balls
FRIDAY:
A)
Build to a heavy 3RM Hang power clean
B)
For total time:
1 Min on/1 Min off:until you complete 10 rounds
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
Reminder for the new schedule.
Weekday change:
Thursday evening classes will be KB with Coach Lucas.
Weekend change:
Olympic Lifting will be moving to 8:30am
CrossFit will be at 9:30am
MONDAY:
A)
Find a 1RM Strict press
B)
5 Rounds for time:
20 Wall balls
10 Deadlifts (25/155)
TUESDAY:
A)
10 Minute AMRAP:
8 Chin ups
4 Devils presses
B)
12 Minute AMRAP:
12 TTB
6 Hang power cleans
6 Front rack lunges
WEDNESDAY:
A)
2 sets:
10 Ab wheel roll outs
30 Second Handstand hold (on wall)
10/10 Windmills
B)
3 Rounds for time:
2-4-6-8-10
Double snatch
Strict pull ups
Right into,
30 Burpee box jump overs
THURSDAY:
A)
3 Rounds: (3 min rest btw rounds)
50 Push ups
35 Push presses
20 Wall balls
FRIDAY:
A)
Build to a heavy 3RM Hang power clean
B)
For total time:
1 Min on/1 Min off:until you complete 10 rounds
8 Thrusters (115/75) *1 sec pause
10 Burpees over bar
Saturday’s Schedule:
8:30 Olympic lifting
9:30 CrossFit
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
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
NEW SCHEDULE CHANGES!!
Here are the new changes we made to the schedule.
Weekday change:
Thursday evening classes will be KB with Coach Lucas.
Weekend change:
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!
TUESDAY:
A)
4 Rounds:
15 Bench press (yes bench, not floor presses)
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
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
TUESDAY:
A)
For Quality:
10-9-8-7-6-5-4-3-2-1
Strict press
Push up
Lateral raises
B)
4 Minute AMRAP:
4 Curls
4 Chin ups
rest 2 minutes
4 Minute AMRAP:
4 Heavy bent over rows
4 Push ups
WEDNESDAY:
For time:
1000/800m Row
Then,
21-15-9 of:
Thrusters (95/65) *1 sec pause
Pull ups
Finish with,
1000/800m Row
THURSDAY:
7 Minute AMRAP:
10 Single arm bent over rows (R)
10 Single arm bent over rows (L)
10 Arnold presses
Rest 3 minutes, then
7 Minute AMRAP:
10 Burpees
30 Double unders
FRIDAY:
A)
EMOM for 4 minutes
3 TNG power cleans
rest 1 minute
EMOM for 4 minutes
2 TNG power cleans
rest 1 minute
*You will have 3 minutes to find a 1RM
*Only 2 attempts
B)
5 Rounds:
10/5 Cal bike
50ft Heavy sled push
Rest as needed btw rounds
MONDAY:
A)
2 sets:
30 sec L sit
2-6 Bar Muscle ups
30 unbroken wall balls (20/16)
B)
In 15 Minute complete:
100/70 Calories on any machine
In the remaining time finish with AMRAP of:
3 Clean and jerks (135/95)
6 Toes to bar
9 Box jumps
TUESDAY:
A)
For Quality:
10-9-8-7-6-5-4-3-2-1
Strict press
Push up
Lateral raises
B)
4 Minute AMRAP:
4 Curls
4 Chin ups
rest 2 minutes
4 Minute AMRAP:
4 Heavy bent over rows
4 Push ups
WEDNESDAY:
For time:
1000/800m Row
Then,
21-15-9 of:
Thrusters (95/65) *1 sec pause
Pull ups
Finish with,
1000/800m Row
THURSDAY:
7 Minute AMRAP:
10 Single arm bent over rows (R)
10 Single arm bent over rows (L)
10 Arnold presses
Rest 3 minutes, then
7 Minute AMRAP:
10 Burpees
30 Double unders
FRIDAY:
A)
EMOM for 4 minutes
3 TNG power cleans
rest 1 minute
EMOM for 4 minutes
2 TNG power cleans
rest 1 minute
*You will have 3 minutes to find a 1RM
*Only 2 attempts
B)
5 Rounds:
10/5 Cal bike
50ft Heavy sled push
Rest as needed btw rounds
Due to weather we will not be open this Saturday.
But hopefully saturdays snowfall does not keep us from Sundays HiiT ans open gym. We are still planning on keeping Sunday fully operational. We will keep you posted if anything changes.
Stay warm and be safe.
FRIDAY:
A)
Build to a 5RM Back squat
B)
2 Rounds for time:
60 Sit ups
40/30 Calories any machine
20 Thrusters