Sunday, February 18th

Heads up, there will be no 6am, 7am and 8pm classes on Monday due to President’s Day!
Instead, the gym will be open from 8am to 10am for Open Gym, prior to the 10am WOD

Come in early and work on your goals!

Olympic Lifting

Clean Pull + Power Clean:
1-1-1-1

Push Press + Push Jerk
1-1-1-1

Deficit Deadlifts:
3-3-3-3

CrossFit

Five 3-minute rounds of:
10 Front squats
10 box jumps
Row for max calories

Rest 3 minutes between rounds.
Women use 125 lbs. barbell & 30 in. box, men use 185 lbs. barbell & 36 in. box

Post calories rowed each round to comments.

Saturday, February 17th

Heads up, there will be no 6am, 7am and 8pm classes on Monday due to President’s Day!
Instead, the gym will be open from 8am to 10am for Open Gym, prior to the 10am WOD

Come in early and work on your goals!

WOD

With a partner, complete 5 rounds each, alternating rounds:
250m row
40 double-unders
15 dumbbell single-arm overhead reverse lunge steps

Men use 50 lbs. dumbbell, women use 35 lbs. dumbbell
Post time, loads and one word about your partner to comments

Friday, February 16th

 

 

 

 

 

Hey team, sorry for the late notice but 7pm class will be canceled tonight! (Liz and Matt are heading out of town & another coach is about to deliver a baby)

WOD

Press
5-5-5-5-5

Then, for time:

5 Power Cleans
10 Burpees over the bar
4 Power Cleans
8 Burpees over the bar
3 Power Cleans
6 Burpees over the bar
2 Power Cleans
4 Burpees over the bar
1 Power Cleans
2 Burpees over the bar

Women use 125 lbs. barbell and men use 185 lbs. barbell

Post load and time to comments

Wed February 14th & Thurs February 15th

AMRAP your arms around someone you love. Happy Valentine’s Day! <3

Wednesday Olympic Lifting

hang power snatch
3-3-3-3

snatch push press
3-3-3-3

hang power clean
3-3-3-3

Thursday CrossFit

“Jackie”

For time:
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Women use 35 lbs. barbell, men use 45 lbs. barbell
Post time to comments

 Cash-Out:

100 push-ups

Tuesday, February 13th

WOD

Back Squat
3-3-3-3-3

In 10 minutes, climb the ladder:
3, 6, 9, 12, 15, 18 reps, and so on of:
Deadlifts
Box jumps
Sit-ups

Women use 125 lb. barbell, men use 185 lb. barbell
Post reps and loads to comments