Month: March 2019

4/1/19

MONDAY *Our awesome Shoulder Stability and Mobility Clinic is April 13th at 10. Sign up at the gym to reserve your spot. This one will be limited due to coach to member/patient ratio. CROSSFIT Strength: EMOM for 7 min 3 Clean and Jerks WOD: 20 min AMRAP: 800m Run 10 SH to OH 135/95 20 …
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3/30/19

SATURDAY Community WOD: 40 min AMRAP 800M Run (southrock or hill…pick your poison) 50 Air Squats 50 Plate Sit ups (45/35) 50 Walking Lunges 50 Double Unders

3/29/19

  NO 5 PM Class!!! Coach Terran is sick 🙁 FRIDAY CROSSFIT Strength: EMOM for 12 minutes Even: 5 HSPU (RX+ 45 plates) Odd: 8 KBS (70/53) WOD: 10-8-6-4-2 Deadlift (255/185) Burpee box jump overs (24/20) Post: 3×20 GHD situps Boot Camp Strength: EMOM for 12 minutes Even: 10 Shoulder presses Odd: 12 KBS WOD: …
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3/28/19

THURSDAY CROSSFIT Strength: Snatch Tech (12 minutes) WOD: 5 Rounds for time: 10 Snatches (95/65) 25 Push ups 200M Run Post: Strict Pull Ups 4×5 (weighted) Boot Camp WOD #1 (12 min) 400M Row 25 Leg Raises 20 Hand Taps WOD: 5 Rounds for time: 8 KB Snatches Each Arm 25 Push ups 200M Run …
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3/27/19

WEDNESDAY CROSSFIT Strength: A1- 3×10 Weighted Step Ups A2- 3×10 BB Bent Over Row WOD: 10 minute AMRAP: 5 Squat Cleans (155/105) 7 Bar facing Burpees 9 TTB Post: 3×1 minute plank Boot Camp Strength: A1- 3×10 Weighted Step Ups A2- 3×10 BB Bent Over Row WOD: 10 minute AMRAP: 5 KB Squat Cleans each …
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