Monday-170807

Warmup: 3 sets- 15 cal row, 15 sec captain Morgan, 5 1-leg calf raise, then- movement prep with Coach Conditioning: 3 Rounds- 400 Meter Run 15 Clean and Jerks (115/80) 75 Double Unders Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Saturday-170805

Today's Schedule: 7-830am Open Gym 830am Free Beginners Class 930am Group Class Warmup: 2 sets- 15 cal row, 15 sec Captain Morgan, 5 each side- suitcase DL, upright row, 1-Arm Russian KBS, shoulder press, then- snatch warmup with Coach Conditioning: "Isabel" -30 Snatches for time (135/95) Mobility: -2 min barbell…

Friday-170804

Warmup: 3 sets- 12 cal airbike, 5 Deadbug with hip hinge, 5 scapula depressions, 5 T-spine rotations, then- movement prep with Coach Conditioning: 3 Rounds- 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders Mobility: -2 min couch stretch -2 min barbell quad smash

Thursday-170703

Warmup: 3 sets- 15 cal row, 10 band pull aparts, 6 pillar to plank, then- movement prep with Coach Conditioning: 27-21-15-9 -T2B -Burpees -400m run *20 min cap. Mobility: -2 min banded hamstring stretch -2 min barbell hamstring smash

Wednesday-170802

Warmup: 500m row or 2 min airbike, then- band warmup with Coach Weightlifting Wednesday: 1) 3 sets- 5 Front Squat/10 Back Squat @ 80%, rest 2-3 min 2) 10 min Amrap- -30 Russian Swings (70/53) -30 Alternating Goblet Lunges -30 1-Arm KB Push Press (alternate arms as needed) Mobility: -2…

Tuesday-170801

Warmup: 3 sets- 250m row, 15 sec captain Morgan, 5 1-leg calf raise Conditioning: 3 Rounds- -500m row -400m run *3 min rest between rounds Mobility: -2 min box ankle stretch -2 min lacrosse ball plantar fascia

Monday-170731

*Special Attention- there will be NO open gym from 9-11 am today. Warmup: 3 sets- 12 cal airbike, 20 sec Deadbug, 5 T-spine rotations, then hang clean warmup with Coach Conditioning: 3 RFT 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (135/95) Mobility: -2 min couch stretch -2…

Saturday-170729

Today's workout is a fundraiser workout to raise money for equipment for Physical Education at Rocky Fork Middle School. Katelynn Ivie is the PE teacher at Rocky Fork and is also a multi time Crossfit Regional Competitor and Instructor. For more information on the fundraiser and to donate, go to…

Friday-170728

Warmup: 2 sets- 15 cal row, 5 Deadbug with hip hinge, 5 each side- suitcase DL, 1 Arm Russian KBS, shoulder press, then- movement prep with Coach Conditioning: "Diane"- 21/15/9 reps for time of -Deadlifts (225/155) -HSPU Mobility: -2 min barbell trap smash -2 min foam roll lats/t-spine

Thursday-170727

Warmup: 3 sets- 15 cal row, 10 band pull aparts, 6 pillar to plank, then- movement prep with Coach Conditioning: 15 min AMRAP -21 Cal Row -15 T2B -9 Strict Ring Dips Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs