Saturday 2018.09.01

Aug 31, 2018

Scheduling Note

There will be one class at 1000 on Monday, September 3.

This will also serve as a bring a friend day. If you have a friend interested in CrossFit, they can register here!

Conditioning

With a partner complete as many reps as possible in 8:00:

  • Calories on a bike or rower (alternating every 15 calories)

With a partner complete as many reps as possible in 8:00:

  • Max distance sled drag (alternating every 30m)

With a partner complete as many reps as possible in 8:00:

  • Burpees (alternating every 10)

With a partner complete as many reps as possible in 8:00:

  • Farmer’s Carry (alternating every 30m)

No rest between amraps

Friday 2018.08.31

Aug 30, 2018

Scheduling Note

There will be one class at 1000 on Monday, September 3.

This will also serve as a bring a friend day. If you have a friend interested in CrossFit, they can register here!

Strength

1A) Front Squat

  • 4 x 2-4 @ 33X1

1B) Arch Up

  • 4 x 10

Conditioning

Complete as many rounds as possible in 7:00:

  • 10 Dumbbell Front Rack Reverse Lunges (35/50)
  • 10 Pull Ups
  • 10 Push Ups

Rest 3:00

Complete as many rounds as possible in 2:00:

  • Wall Balls (14/20)

Thursday 2018.08.30

Aug 29, 2018

Scheduling Note

There will be one class at 1000 on Monday, September 3.

This will also serve as a bring a friend day. If you have a friend interested in CrossFit, they can register here!

Conditioning

For time:

  • 800m Run

Then, 10-9-8-7-6-5-4-3-2-1 reps of:

  • Burpee box jump overs (24/20)
  • Kettlebell swings (35/53)

then:

  • 800m Run

Fitness

For time:

  • 400m Run

Then, 8-7-6-5-4-3-2-1 reps of:

  • Burpee box jump overs (24/20)
  • Kettlebell swings (35/53)

then:

  • 400m Run

30:00 time cap.

Wednesday 2018.08.29

Aug 28, 2018

Scheduling Note

There will be one class at 1000 on Monday, September 3.

This will also serve as a bring a friend day. If you have a friend interested in CrossFit, they can register here!

Strength

1A) Behind  the Neck Push Press

  • 4 x 3-5 @ 55X1

1B) Horizontal Ring Row

  • 4 x 6-10

Conditioning

Complete as many rounds as possible in 15:00:

  • 12/8 Calorie bike or row
  • 12 Toes to bar
  • 12 Shoulder to overhead (75/115)

Tuesday 2018.08.28

Aug 27, 2018

Scheduling Note

There will be one class at 1000 on Monday, September 3.

This will also serve as a bring a friend day. If you have a friend interested in CrossFit, they can register here!

Strength

1A) Back Squat

  • 4 x 2-3 @ 44X1

1B) High Box Jump

  • 4 x 3

Conditioning

10 Rounds for time:

  • 10/8 Calorie bike or row
  • 10 Air squats
  • 10 Burpees

15:00 time cap.