Friday-150529

    Warmup: 20 step monster walk, 10 ankle stretch, 20 step lateral walk, 20 Russian swings- light, 20 wallballs with 2 sec pause @ bottom (12/10) WL: Front Squat/Back Squat- 2/4 x 3 sets @ 94% of Monday's weight, rest 2 min Conditioning: 3 Rounds AMRAP in 3 min:…

Thursday-150528

Crossfit recovery pose.   Warmup: 3 Rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks, 30 sec static hanging hold WL: Bench Press- 5 sets of 1 ascending to 1RM, rest 2 min Conditioning: 21/15/9 reps for time -Deadlifts (275/185) -Box Jumps (30/24) Mobility: -2 min hip capsule external…

Wednesday-150527

Megan Lane hitting a 300 pound deadlift.   Warmup: 500m row or 2 min Airbike, 10 each- ankle stretch, inner thigh, 90/90, pvc passes, Snatch warmup with Coach- PVC WL: Snatch + Hang Snatch: Every 90 sec: 60/1+2, 70/1+2, 75/1+2, 80/1+1, 85/1+1, 90/1+1 Conditioning: 4 sets- 300 yard shuttle sprint (50…

Tuesday-150526

***Special Note, Schedule Change- there will be NO Open Gym from 515-630am today. Open Gym will begin at 630am and run until 8am.   Warmup: 20 step lateral walk, 20 Russian swings- light, 40 jump rope, 20 banded squats, 10 ankle stretch each side WL: FS/BS: 2 front squat immediately into…

Monday-150525 “Murph”

    ***Reminder- There will only be a 9am class today.  All other classes and open gym times are cancelled. Warmup: 500m row or 2 min Airbike, 10 each: ankle stretch, inner thigh, 90/90, PVC passes Conditioning: "Murph" -1 Mile Run, 100 Pullups, 200 Pushups, 300 Squats, 1 Mile Run…

Saturday-150523

    Thumbsucking is the secret to gainz, it's science. Today's schedule: 830- Members Class, 930- Double Under Seminar, 1030-Noon- Open Gym Warmup: 500m row, 2 Rounds- 10 Pushups, 10 Supermans, 10 90/90 stretch each side WL: Deadlift- 5 x 1 ascending to 1rm, rest 2 min Conditioning: For Time:…

Friday-150522

    Warmup: 20 step lateral walk, 20 box jump step downs, 20 back extensions, 20 banded squats WL: Front Squat/Back Squat- 2/4 x 3 sets @ 94% of Monday's weight, rest 2 min Conditioning: 5 Rounds 25 Cal Row 16 C2B Pullups 9 Strict Deficit HSPU (4.5in/3in) *20 min…

Thursday-150521

      Warmup: 3 Rounds- 10 Band Pull Aparts, 10 Pushups, 10 Zombie Walks WL: Bench Press- 5 sets of 3 ascending to 3RM, rest 2 min Conditioning: 3 x 500m row, rest 3 min Mobility: -2 min banded hamstring stretch each side -2 min barbell hamstring smash each…

Wednesday-150520

    Warmup: 20 step monster walk, 20 Russian Swings, 20 step lateral walk, 20 Pushups, 20 banded squats, CJ warmup with Coach- Empty Barbell WL: Clean + Jerk Every 2 min- 60/3+1, 70/3+1, 80/2+1, 85/2+1, 90/1+1, 92/1+1, 95/1+1 Conditioning: 250ft HS Walk max time of 3:00 rest 2 min (you…