Dec 25, 2016
***Schedule change***
There will be ONE CLASS at 0930.
Open gym will be from 1030-1230
Conditioning
In teams of 3:
- 600m Sandbag Run
- 60 Clean and Jerks (115/75)
- 60 Pull Ups
- 20 Synchronized Burpees
- 80 Wall Balls (20/14)
- 80 Box Jump Overs (24/20)
- 100m Kettlebell Farmer’s Carry (53/35)
- 100 Single Arm Dumbbell Snatches (50/35)
Dec 23, 2016
Weightlifting is cancelled.
There will be one class at 1000 today. Please join us for a holiday themed workout.
CrossFit
“12 Days of CrossFit”
- 1 Man Maker
- 2 Box Jumps
- 3 Thrusters (95/65)
- 4 Pull Ups
- 5 Toes to Bar
- 6 Front Rack Reverse Lunges (95/65)
- 7 Burpees
- 8 Wall Balls
- 9 Kettlebell Swings
- 10 Kettlebell Snatches
- 11 Clean and Jerks (95/65)
- 12 Wall Walks
This workout is performed like the song “12 Days of Christmas.” You will do 1 man maker, then 2 box jumps and 1 man maker, then 3 thrusters, 2 box jumps and 1 man maker, and so on until you complete 12 down to 1. Enjoy.
Dec 22, 2016
Holiday Schedule
- Friday, 12/23 – Normal Schedule
- Saturday, 12/24 (Christmas Eve) – Weightlifting cancelled. One workout at 1000.
- Sunday, 12/25 (Christmas) – Closed
- Monday, 12/26 – One class at 0900. Open Gym 1000-1200.
Strength
Every 1:30 for 5 sets:
Fitness:
- 1-3 Muscle Up Transition Drill
Conditioning
Complete as many rounds as possible in 4:00 of:
- 10 Wall Balls (20/14)
- 4 Bar Muscle Ups
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Wall Balls (20/14)
- 8 Toes to Bar
Rest 2:00
Complete as many rounds as possible in 4:00 of:
- 10 Wall Balls (20/14)
- 8 Pull Ups
Optional Independent Work
3 Sets:
- 5-10 Renegade Row per side
- 10 Dumbbell Tricep Overhead Extension
- 30m Kettlebell Waiter’s Walk per side
Dec 21, 2016
Holiday Schedule
- Friday, 12/23 – Normal Schedule
- Saturday, 12/24 (Christmas Eve) – Weightlifting cancelled. One workout at 1000.
- Sunday, 12/25 (Christmas) – Closed
- Monday, 12/26 – One class at 0900. Open Gym 1000-1200.
Strength
Deadlift
Performance: Wendler 5-3-1
Fitness:
Conditioning
Complete as many rounds as possible in 8:00 of:
- 7 Bar Facing Burpees
- 7 Deadlifts @ 50% of 1 rep max
- 7 Calorie Bike or Row
Optional Independent Work
Every minute, on the minute, for 8:00:
3 Sets:
- 30m Single Arm Farmer’s Carry per side
- 8 Single Leg Deadlift per side
- 10-15 Inchworm Sidewalk Steps per side
Dec 20, 2016
Holiday Schedule
- Friday, 12/23 – Normal Schedule
- Saturday, 12/24 (Christmas Eve) – Weightlifting cancelled. One workout at 1000.
- Sunday, 12/25 (Christmas) – Closed
- Monday, 12/26 – One class at 0900. Open Gym 1000-1200.
Strength
Every 1:30 for 5 sets:
Performance:
- 2 Position Clean and Jerk @ 70% (mid-thigh, knee, split jerk)
Fitness:
- 2 Hang Cleans + Split Jerk
Conditioning
Complete as many rounds as possible in 20:00 of:
- 5 Power Clean and Jerks @ 65% of 1 rep max clean and jerk
- 10 Box Jumps (24/20)
- 15 Handstand Push Ups
- 20 Calorie Row
Fitness:
- 5 Hang Power Clean and Jerks
- 10 Box Jumps
- 15 Hand Release Push Ups
- 20 Calorie Row
Rest 1:1. If the first round takes 2:00, you will rest 2:00 then complete round 2. This pattern will continue for the duration of the 20:00 workout.
Optional Independent Work
3 Sets:
- 4 Snatch Balance
- 3-5 Pull to Push Muscle Up Drill
- 6-8 Half Kneeling Kettlebell Bottoms Up Press
