Workout of the Day

Thursday

9/10/15

Strength:

Deadlift

10-5-3-5-10

Metcon:

AMRAP 10:00

6 power clean 155m/105w

12 box jump 24m/20w

Workout of the Day

Wednesday
9/9/15

Warm Up:

:30 wall facing hs hold

:30 plank

:30 hollow hold

Strength:

Push Jerk

6x3

-same weight across sets

Metcon:

5 Rounds

:30 kb swing 70m/53w

:30 rest

:30 pistol

:30 rest

:30 double under

:30 rest

Workout of the Day

Hope everyone enjoyed a fun holiday weekend!

**Reminder**
Our 1st On Ramp class begins today at 7pm! This is a class for anyone new to CrossFit. We will be breaking down every movement that you would see in in a regular CrossFit class. The On Ramp class will be on Tuesday and Thursday evenings at 7pm, and on Saturdays at 8:30am for 4 weeks.

Tuesday
9/8/15

Strength:

Front Squat

3x2

Metcon:

AMRAP in 15:00

3-6-9-12 etc.. 

* adding 3 reps each round

pullup

front squat 135m/95w

burpee 

Example-

3 pullups

3 front squats

3 burpees

6 pullups

6 front squats

6 burpees

9 pullups....

Workout of the Day

Saturday
9/5/15

"Loredo"
6 rounds for time

24 squats
24 push-ups
24 lunges
400m run 

We will be doing a group workout with the Velocity class.

Reminder We will be closed Sunday and Monday! Have a great weekend!

Workout of the Day

Friday 
9/4/15

Strength:
Pendlay Rows
3x10

Metcon:
Fran
21-15-9
thrusters 95m/65w
pull ups

Workout of the Day

Thursday
9/3/15

Warm Up:
3 sets NFT
200m run
5 inchworm
10 lunges
15 air squats

Strength:
OTM for 10:00
1 Power Snatch +2 ohs

Conditioning:
On a running clock:

For max calories
3:00 row

once clock reaches 4:00

For max reps
2:00 Ground to overhead 135m/95w

Once clock reaches 8:00

For max calories
3:00 row

Workout of the Day

Wednesday
9/2/15

Strength:
Every 2 min for 10:00 ( 5 sets)
2 press+3 push press+1 jerk

Conditioning:
AMRAP 5:00
5 hang power clean 135m/95w
10 pull ups

rest 5:00

AMRAP 5:00
5 Power Clean 135m/95w
10 kb swings 53m/35w