Monthly Archives: August 2017

Oly

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Snatch Pull + Power Snatch 2+2@40% 2+2@50% 2+2@60% Snatch 3@75% 2@85% 3 x 1@95% Back Squat 5@70% 5@80% 2@85% 3@90% 1@100% Front Squat 5@65% 4@75% 4@80% […]

SWEAT

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – Sweat Metcon Metcon (Time) 10 x :30/:15 Burpee Shuttle Run then, “Pyramid Annie” 50-40-30-20-10-20-30-40-50 DU Sit Ups

Oly

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Clean Pull + Power Clean 2+2@40% 2+2@50% 2+2@60% Clean 3@75% 2@85% 3 x 1@95% Back Squat 4@70% 4@75% 4@80% 4@85% Front Squat 5@60% 5@65% 2×5@70%

ME Lower

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Sumo Deadlift (Find a 2RM ) Metcon B: Metcon (Time) 40 Box Jumps 24”/20” 40 Power Cleans 135/95 40 Cal Row Accessory C: Metcon […]

Tuesday

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (Time) 2 Rounds of: 50 Wall Balls 30 Pull Ups 10 Front Squats 185/125 Rest 3 minutesBK: C2B Pull Ups, 225/145 Accessory B: […]

ME Upper

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Power Snatch Power Snatch + Hang Power Snatch 3 x 2+1 4 x 1+1 HAP Metcon B: Metcon (Time) 3 Rounds of: 18 – […]

Thursday

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Metcon A: Metcon (No Measure) 14 min EMOM of: Even: 60 DU Odd: 20 R. KB Swings R/G B: Metcon (Time) 10 – 8 – 6 […]

DE Lower

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – WOD Warm-up Coaches Choice (No Measure) Weightlifting A: Box Squat 12 min EMOM of: 2 Box Squats @75% + 3 Broad Jumps Max Distance Metcon B: Metcon (Time) 2 Rounds of: 8 […]

OLY

CrossFit Structured – Olympic Lifting Weightlifting Metcon (No Measure) Snatch Balance + OH Squat 2+2@40% 2+2@50% 2+2@60% 2 Position Snatch 1+1@70% 1+1@80% 2 x 1+1@90% Back Squat 6@70% 6@80% 3@90% 2@95% Front Squat 5@65% 4@75% 4@80% 4@80%

SWEAT

Announcements New schedule effective 9/5 5:30/6:30am classes added 6:15/7:30am/2:30pm classes canceled Don’t forget we have ROMWOD every Friday at 6:30pm! CrossFit Structured – Sweat Warm-up Coaches Choice (No Measure) Metcon Metcon (No Measure) 3 Rounds of (:45 On / :30 Off) Alt. KB Snatch Push Ups KB High Pull Wall Balls KB Deadlift DU