Monday 2016.01.04
Strength
Fitness: 5 x 1 Back Squat @20X1
Performance: Retest Back Squat 1RM
Conditioning
For time:
100 Kettlebell Snatches (53/35)
5 minute time cap
Saturday 2016.01.02
0845 Weightlifting
1000 CrossFit
Teams of 4:
For time complete:
- 200m sprint relay (2 people work at time)
- 20 Pull Up relay (2 people work at time)
- 300m row relay (1 person works)
- 30 KB swing relay (53/35) (1 person works)
- 400 m run together
- 40 Power Cleans (155/105) (1 person works, cumulative)
- 600m Sandbag carry together
Atomic Teamer
Friday 2016.01.01
Happy New Year! We have no 0600 or 0900 classes on Friday (1/1), but regular schedule otherwise.
Strength
Every 2:00 for 5 sets:
2 Power Clean + Push Press
Conditioning
4 rounds for time:
- 20/16 Row for Calories
- 16 Dumbbell Thrusters (50/30)
20 minute time cap.
Mobility
2 rounds of banded hamstring stretch, each leg.
Join us for the Whole Life Challenge in 2016!
Holiday hours this week: No 1830 on Thursday (12/31) and no 0600 or 0900 on Friday (1/1). We have a regular schedule otherwise!
What can you accomplish in 8 weeks? How can you change your life for the better in small, meaningful ways? Join us on the next Whole Life Challenge to find out!
Wednesday 2015.12.30
Holiday hours this week: No 1830 on Thursday (12/31) and no 0600 or 0900 on Friday (1/1). We have a regular schedule otherwise!
Strength
4 x 5 Front Squat @65-70%
Rest 2 minutes between sets.
Conditioning
For time:
- 100 Wall Ball (20/14)
- 100 Kettlebell Swings (53/35)
- 100 Burpees
25 minute time cap
Mobility
2 minutes each side: wall hip internal rotation