Monthly Archives: June 2017

Tuesday

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (No Measure) 21 min EMOM of: 1. 15 A. KBS O/B 2. 15 Power Snatch 75/55 3. 10 Pull Ups *Scale as needed to complete reps in given […]

ME – Upper

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Push Press (4:0:0:2) 4-4-4-4-4-4 *2 second pause at the top & 4 second descent *Rest 2-4 minutes in between sets *18 min CAP Accessory B: Metcon (No Measure) Banded/PVC […]

Oly

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Power Snatch 1 x 3 @60% 1 x 3 @65% 1 x 3 @70% 4 x 3 @80% Snatch Pull 4 x 2-3 % may vary **COACH** – identify the athletes […]

Thursday

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 30 Power Cleans 95/65 400m Run 20 Power Cleans 135/95 800m Run 10 Power Cleans 155/105 1 Mile RunM: 155/185/205 F: 95/105/115 Extra Credit B: Metcon (Time) […]

DE – Lower

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Back Squat 10 min EMOM of: 3 Back Squats @75% + 3 Squat Jumps (no weight) *Focus on speed here *Be explosive *Stick to percentage! Accessory B: Metcon (No […]

Oly

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Power Clean & Jerk 1 x 3 @60% 1 x 3 @65% 1 x 3 @70% 4 x 3 @80% Clean Pull 4 x 2-3 % may vary **COACH** – identify […]

DE – Upper

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Strict Press 12 min EMOM of: 3 Strict Press @75% *No Bounce. No Legs *Stick to percentage! Accessory B: Metcon (No Measure) Banded Straight Arm Pull Down 4 x […]

ME – Lower

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Deadlift (Pause) 3-3-3-3-3-3 *4 second pause above the knee *Rest 90 seconds in between sets Accessory B: Metcon (Weight) KB RDL’s 4 x :40/:20 Banded Wide Stance Good Mornings […]

SWEAT

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – Sweat Warm-up Coaches Choice (No Measure) Sweat A: Metcon (Time) 10 Rounds of: :30 Row (Sprint) 10 Pull Ups 20 Squat Jumps 30 Sit Ups

Max Effort – Lower

Announcements Schedule change: Beginning 6/19 No 5:00am class 7:30am class added ROMWOD every Friday @630pm CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Clean (3-3-3-2-2-2) *Work up to heavy 2 *Rest 2-4 minutes in between sets *18 min CAP Accessory B: Clean Pull (4 x 5 @50-60% on Clean 1RM) *Ground to […]