Friday, August 18th

Reminder, bring a friend to any class tomorrow, Saturday, August 19th. We promise we’ll be gentle.

Also, Sunday’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled. OG will be 12:30 as normal.

Today’s push-up count: 44 (572 down, 428 to go!)

WOD

Push Press
1 – 1 – 1 – 1 – 1 – 1 – 1

Back Squat
3 x 5
Use 5lbs more than last week.

Post loads for both movements to comments.

Wed Aug. 16th and Thurs, Aug 17th

Reminder, bring a friend to any class on Saturday, August 19th. Pre-brunch workout anyone?

Attention dynamic duos of the trop! The CrossFit Team Series starts September 21st and ends October 2nd, and CFM will prescribe all of the team series workouts. Find a partner from your usual class-time and register if you want to join in the fun. Click links for details.

One more thing! Sunday’s only class is the CrossFit WOD at 10:30am.
9:30 Oly and 11:30 CrossFit classes are cancelled, plan accordingly!

Wednesday Oly

Today’s push-up count: 42

Push Jerk
3-3-3

Push Jerk + Split Jerk
3 x (2+1)

Split Jerk
1-1-1

Thursday CrossFit

Today’s push-up count: 43

WOD
Complete as many rounds as possible in 25 minutes of:
7 strict pull-ups
50/35-lb. dumbbell cleans, 9 reps
20 box jumps, 24/20″

Post rounds completed to comments.

Tuesday, August 15th

Reminder, bring a friend to any class on Saturday, August 20th. Spread the gainz.

Today’s push-up count: 41

WOD

“Miron”

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Post time to comments.

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Monday, August 14th

Reminder, bring a friend to any class on Saturday, August 20th. It’s a chance to share the magic with someone new.

Today’s Push-Up Count: 40
We did 150 push-ups this weekend in “Barbara”, bringing our count so far to 402, including today. If you missed Saturday’s WOD, make up those push-ups to stay with the group and get to 1000.

WOD

Find a 1RM Press, then

Complete 7 rounds for time of:
75/55-lb. shoulder presses, 21 reps
Row 21 Calories

Post time to comments.

Sunday, August 13th

Oly WOD

Snatch + Hang Snatch
7 x (1+1)

Snatch Grip Deadlift
5 x 3

CrossFit WOD

For time:
400m run
21 Power Clean, 155/105
4 rope ascents
400m run
15 Power Clean
3 rope ascents
400m run
9 Power Clean
2 rope ascents

Post time to Comments.