Wednesday-190310

Warmup: 500m Row, then- movement prep with Coach Conditioning: 5 Rounds for time- -500m Row -400m Run *25 min cap. Mobility: -2 min modified pigeon pose -2 min lacrosse ball plantar fascia

Tuesday-190309

Warmup: 500m row, then- movement prep with Coach 10 min to est heavy single- Clean and Jerk"Death by Clean and Jerk" (135/95)- complete 1 clean and jerk on min 1, 2 on min 2, 3 on min 3, etc. until you fail to complete the alloted amount of reps in…

Monday-190308

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Back Squat- 5x5 climbing, rest 2 min 3 sets- 10 DB RDL, 3 Broad Jumps, Max Unbroken Strict Chin-ups, rest 3 min Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Saturday-190306

Today's Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m row, then- movement prep with Coach Test Week Day 6 11) "Kelly"- 5 Rounds for time -400m Run -30 Box Jumps (24/20) -30 Wallballs (20/14) *30 min cap. Mobility: -2 min barbell calf smash -2 min…

Friday-190305

Warmup: 500m row, then- movement prep with Coach Test Week Day 5 9) 12 min to est 3RM Bench Press 10) 50 Strict HSPU For Time 10 min cap. Flex Friday Accessories: 3 sets- Max Unbroken Supine Ring Rows, 25 Banded Tricep Extensions Mobility: -2 min door frame pec stretch…

Thursday-190304

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Test Week 7) 3 attempts each- broad jump, single leg broad jump each side 8) "Death by 10 meters"- complete 1 10 meter sprint on min 1, 2 on min 2, 3 on min 3, etc until you…

Wednesday-190303

Warmup: 500m Row, then- movement prep with Coach Test Week 5) 15 min to est 3RM Deadlift 6) For Time- 50 1-Arm DB Thrusters (50/35), 400m DB Carry, 50 DB Hang Clean and Jerks *DB must be alternated every 5 reps on thrusters and hang clean and jerks *DB may…

Tuesday-190402

Warmup: 2 min airbike then- movement prep with Coach Test Week: 3) 200 Double Unders for time or Max Double Unders in 5 min 4) "Death Race"- 5 Rounds for time -15/10 cal Airbike -10 Burpees Mobility: -2 min barbell calf smash -2 min box ankle stretch

Monday-190401

Warmup: 2 min airbike or 500m row, then- movement prep with Coach Test Week Day 1: 15 min to est 3RM Back Squat3 min Max Strict Pullups, rest 1 min, 3 min Max Strict Ring Dips Mobility: -2 min barbell quad smash -2 min foam roll lats/t-spine

Saturday-190330

***Reminder- we are CLOSED today with no classes or open gym. Join us for Row for a Reason at Crossfit Nashville from 8am-Noon. For more info or to donate to this great cause click here- https://leaderboard-lite.throwdowns.com/competition/rowforareason2019/