Thursday 08.01.13

Open Gym 

4:00-5:30 pm

FREE BEGINNER CROSSFIT!!

6:00 pm

07.31.13 Wednesday

--STRONGER--
5x3 Front Squats 75%

--BETTER--
10 Snatches (115/75)
20 Cleans (115/75)
30 Box Jumps (24/20)
40 Push Ups
50 Double Unders (Scale Lateral Hops)

How many know this feeling?

07.30.13 Tuesday

--STRONGER--
5X2 Clean Pulls + 2 Power Cleans (@75% of 1RM)

--BETTER--
8 min. Amrap
8 Burpees
8 Pullups
*this workout is a straight sprint so go as hard as you can with minimal rest!

Congrats to Amber for her 1rst Year of CF in the books!  You have grown into such an amazing athlete and I can't wait to see what you'll be capable of in another year!

-Coach Cody

07.29.13 Monday

CrossFit Games have come to an end....so it's time to get back to work! 

--STRONGER--
5x3 High Bar Back Squat

(Heaviest possible)
*START AT A MODERATE WEIGHT AND BUILD UP

--BETTER--
3 Rounds
10 V ups
10 Turkish Get Ups (DB or KB pick #)
400m Run with DB/KB used for TGUs

AGREE?

7.26.13 Friday

Stronger

Front Squat 5x3 (80%)

Better

4 Rounds

8 Toes to Bar

8 Cleans (135/95)

8 OTB Box Jumps

07.27.13 Saturday

PARTNER WOD

5 Rounds

10 Snatches (95/65)

20 KBS (53/35)

15 OH Plate lunges (45/25)

10 V-ups 

***One partner works and one partner runs 200m with Med ball***

7.25.13 Thursday

FREE beginner CrossFit at 6pm!!

OPEN GYM ** WORK CLEAN %s if Missed**

7.24.13 Wednesday

Better

.75 BARBARA

3 Rounds for time

20 pull-ups

30 push ups

40 situps

50 squats

*** REST 2 minutes between rounds***

7.23.2013 Tuesday

Stronger

5 x  (2 Clean Pulls & 1 Hang Power Clean) (65%)

Better

3 Rounds

200 m Run

10 Push Press (115/75)

10 OTBar Burpees