Wednesday-150624

  Crossfit Recovery Pose:) Warmup: 500m row, then 2 Rounds of- 10 Box Jump Step Downs, 10 Back Extensions, 10 90/90 stretch, Deadlift warmup with Coach WL: 15 min to est 1RM Deadlift Conditioning: 4 rounds EMOM Min 1: 12 KBS (70/53) Min 2: 40 second Plank Hold on elbows…

Tuesday-150623

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Snatch Warmup with Coach-PVC WL: 1 min of Max Effort Snatches at 115/80 Rest 1 minute 1 min of Max Effort Snatches at 155/105 Rest 1 minute 1 min of Max Effort…

Monday-150622

    Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 60 sec static hanging hold, 20 banded squats WL: Back Squat- 15 min to work to a heavy double Conditioning: "Hulk Hogan"- Every 2 min for 20 minutes complete 3 Muscle ups 5 Power Cleans, 185/135…

Saturday-150620

    Today's Schedule- 830am- group class 930am- split jerk seminar 1030-Noon: Open Gym ***Special Attention, Schedule Change- there will be NO Open Gym on Sunday 06/21/15 for Fathers Day.   Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes, snatch warmup with…

Friday-150619

    Warmup: 500m row or 2 min ¬†Airbike, 10 each- ankle stretch, inner thigh, 90/90, PVC passes, Barbell warmup with Coach WL: 4 sets working to max in complex of- 5 Push Press, 5 Front Squat, 5 Thrusters, rest 3 min between sets Conditioning: 10 min AMRAP -30 Double…

Thursday-150618

    Warmup: 3 rounds- 10 band pull aparts, 10 Pushups, 10 Zombie walks WL: Bench Press- 5 x 5 @ 70%, rest 90 sec Conditioning: "Baseline Test" -500m row, 40 air squats, 30 sit-ups, 20 Pushups, 10 Pullups Mobility: -2 min static hanging hold -2 min foam roll lats…

Wednesday-150617

    Warmup: 20 step lateral walk, 20 Russian swings- light, 20 glute bridges, 10 ankle stretch, 20 wallballs with 2 sec pause (12/10), CJ warmup with Coach- Empty Barbell WL: Clean only Every 90 sec- 60/3, 70/2, 75/2, 80/2, 85/1, 90/1, 95/1 Conditioning: "Helen"- 3 Rounds for time -400m…

Tuesday-150616

    Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, 90/90, inner thigh, PVC passes WL: Snatch Clusters- 60/2.2.2, 65/2.2.2, 70/2.2.1, 75/2.2.1, 80/2.1.1, 85/1.1.1 x 2 sets, rest 15 sec between cluster reps, rest 2 min between sets Conditioning: 12 min AMRAP -3 G2O, 3 Front Squat,…

Monday-150615

      Warmup: 20 step monster walk, 40 jump rope, 20 step lateral walk, 40 jump rope, 20 banded squats WL: Front Squat Every 2 min- 60/2, 65/2, 70/2, 75/2, 80/2, 85/2 x 3 sets Conditioning: 4 Rounds -20 Cal Airbike -10 Burpees -5 Box Jump Overs (20/14) -Rest…