Conditioning
Every minute, on the minute, for 30 minutes:
Fitness:
Performance:
Due to the winter weather, we will be closing at 1730 this evening – NO 1730 or 1830 CrossFit classes. Our last class of the day will be at 1630.
Tomorrow’s (2/16) 0600 class is also canceled. Regular schedule resumes 2/16 at 11:30 a.m.
Strength
5 sets:
6-8 Sumo Deadlift
– 1:00 rest –
Fitness: 6-8 Double KB Press
Performance: 6-8 Double KB Sotts Press
– 2:00 rest –
Conditioning
“Elizabeth”
21-15-9, for time:
*Scale to hand-release push-ups.
10 minute time cap
0845 Weightlifting
1000 CrossFit
Teams of 4, 5 minutes at each station for max reps/calories, OPWAAT, 1 minute rest/transition time between stations:
Atomic teamer!
Strength
3 sets:
Conditioning
Fitness:
For time, 21-15-9 of:
Performance:
For time, 27-21-15-9 of:
Strength
Every minute, on the minute, for 15 minutes:
Fitness:
Performance:
*Athlete’s choice weight. Add weight twice, before 6:00 and 11:00.
Conditioning
2 sets for times:
Rest 4:00