Monday, June 10, 2019

WOD:
Jackie
1000m Row
45 Thrusters 45#
30 Pull Ups

Synchronized Burpees!

Friday, June 7, 2019

CrossFit Total
1RM Back Squat
1RM Strict Press
1RM Deadlift

Thursday, June 6, 2019

With a partner
400m run with wreck bag/sandbag
60 KB swings 70#/53#
400m run with bag
60 Calorie row
400m run with bag
60 Goblet squats 70#/53
400m run with bag

Wednesday, June 5, 2019

Weightlifting:
Front Squat

WOD:
3 Rounds
9 Chest to Bar
15 Thrusters 95#/65#
21 Burpees

Tuesday, June 4, 2019

Ambrose
5 Rounds
20 Power Cleans 135#/95#
75 Double Unders

Monday, June 3, 2019

Weightlifting:
Push Press

WOD:
12 Minute AMRAP
800m Run buy in
2 T2B
2 DB Snatches (alternating) 50#/35#
4 T2B
4 DB Snatches
6 T2B
6 DB Snatches
keep adding 2 reps until time is up

Sunday, June 2, 2019

Yoga 9:00AM
Partner WOD 10:15AM
Endurance 11:30AM
Lifting Class 3:00PM

Tomorrow Starts our Week of Foundations for the Student Memberships! There is still time to sign up! Contact us today!
2 Classes: 3:30PM and 5:30PM

Friday, May 31, 2019

With a partner:
1200m Run
1000m Row
80 Hang Power Cleans 155#/105#
60 Double Unders (each)
40 S2OH 155#/105#
20 Bar Muscle Ups

Thursday, May 30, 2019

Weightlifting:
Snatch Complex

WOD:
1-2-3-4-5-6-7-8-9-10
Overhead Squat 115#/75#
Burpees over Bar

Wednesday, May 29, 2019

WOD:
21-15-9
Deadlifts 185#/125#
Box Jumps 24″/20″
Run 200m after each round