Jul 31, 2017
Schedule changes effective Monday, July 31st
Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:
Monday, Wednesday, and Friday
- CrossFit Class: 0545
- CrossFit Class: 0645
Tuesday and Thursday
Saturday
- Open Gym: 0830-1000
- CrossFit Class: 1000-1100
- Open Gym + Barbell Club: 1100-until
Sunday
Strength
Take 15:00 to work on the following complex:
- Snatch Pull + High Hang Snatch + Hang Snatch Pull + Hang Snatch
Conditioning
5 Rounds for time:
- 5/3 Strict Pull Ups
- 10 Kettlebell Snatch (53/35)
- 10 Kettlebell Overhead Alternating Reverse Lunges (53/35)
15:00 Time Cap
Jul 30, 2017
Schedule changes effective today, Monday, July 31st
Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:
Monday, Wednesday, and Friday
- CrossFit Class: 0545
- CrossFit Class: 0645
Tuesday and Thursday
Saturday
- Open Gym: 0830-1000
- CrossFit Class: 1000-1100
- Open Gym + Barbell Club: 1100-until
Sunday
Strength
Back Squat
Performance:
- 4 x 5 @ 85-90% of 5 rep max
Fitness:
Conditioning
For time:
- 50 Medicine Ball Cleans (20/14)
Then complete 2 rounds of:
- 25 Calorie Bike or Row
- 100 Double Unders
Then complete:
Jul 28, 2017
0830 Hanging at the Bar with Rupert: Gymnastics Workshop
1000 CrossFit
1100 Open Gym & Weightlifting
CrossFit Workout of the Day:
Working in teams of 3, 12 minutes to work to a cumulative total tempo turkish get-up double (1L/1R). Pause one full second in each position:
- Back
- Forearm
- Hand
- High Hips
- Knee + Hand
- Kneeling
- Standing
Then reverse order with a :01 pause in each position again.
3 minutes to clean up, then, completing each round relay style, complete for time:
4 KB Snatch (53/35)
2 Burpee Over Box (Open standard)
8 KB Snatch
4 Burpee Over Box
12 KB Snatch
6 Burpee Over Box
16 KB Snatch
8 Burpee Over Box
20KB Snatch
10 Burpee Over Box
16 KB Snatch
8 Burpee Over Box
12 KB Snatch
6 Burpee Over Box
8 KB Snatch
4 Burpee Over Box
4 KB Snatch
2 Burpee Over Box
25 minute time cap.
Jul 27, 2017
Schedule changes effective Monday, July 31st
Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:
Monday, Wednesday, and Friday
- CrossFit Class: 0545
- CrossFit Class: 0645
Tuesday and Thursday
Saturday
- Open Gym: 0830-1000
- CrossFit Class: 1000-1100
- Open Gym + Barbell Club: 1100-until
Sunday
Strength
1A) Pause Dip Push Press + Push Press
1B) Weighted Pull Up
Conditioning
Complete as many rounds as possible in 12:00:
- 10 Dumbbell Push Press
- 2 Rope Climbs
Substitute 10 ring rows for the 2 rope climbs. If ropes are available, you may perform one rope climb drill each round.
Jul 26, 2017
Schedule changes effective Monday, July 31st
Remember, we have made some adjustments to our early morning (0900 and 1130 remain unchanged) and weekend schedule. The changes are as follows:
Monday, Wednesday, and Friday
- CrossFit Class: 0545
- CrossFit Class: 0645
Tuesday and Thursday
Saturday
- Open Gym: 0830-1000
- CrossFit Class: 1000-1100
- Open Gym + Barbell Club: 1100-until
Sunday
Strength
Front Squat
Performance:
- Build to a heavy single with a 3 second descent and 3s pause in the bottom.
Fitness:
Conditioning
10-20-30 reps for time:
- Calorie Bike or Row
- Farmer’s Carry Reverse Lunge Steps (53/35)
- Double Unders x 2
Double Unders x 2 means you will do 20 the first round, 40 the second, and 60 the third.
