Thursday-200102

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach 10 min to est heavy single Snatch 7 min Amrap- 1 Snatch (95/65), 1 Bar Muscleup, 2/2, 3/3, etc... Mobility: -2 min barbell trap smash -2 min barbell tricep smash

Wednesday-200101

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 25 min Amrap -400m Run -30 Wallballs (20/14) -30 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell quad smash

Tuesday-191231

Today’s Schedule: 830-930am Open Gym 930am Group Class Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: 20 min EMOM -Min 1: 4 Alternating Back Rack Step Back Lunges climbing to heaviest possible -Min 2: Depth Drop+Vertical Jump+Broad Jump to Simgle Leg Catch- 1 on each…

Saturday-191228

Today’s Schedule: 730-830am Open Gym 830am Group Class Warmup: 500m Row, then- movement prep with Coach 10 min EMOM- 1 Power Clean+Push Jerk, climbing”Death by Clean and Jerk”- complete 1 clean and jerk minute 1, 2 minute 2, 3 minute 3 until you fail to complete the allotted reps in…

Friday-191227

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach Conditioning: “Lynne”- 5 Rounds for reps -Max Bodyweight Bench Press -Max Pullups -Rest 3 min between rounds Mobility: -2 min door frame pec stretch -2 min lacrosse ball pecs

Tuesday-191224

Warmup: 30 cal row, then- movement prep with Coach ***Todays Schedule: 830-930am Open Gym 930am Group Class Conditioning: 21 min Amrap -7 C2B Pullups -14 cal Row -21 Double Unders Mobility: -2 min lacrosse ball plantar fascia -2 min barbell calf smash

Monday-191223

Warmup: 2 min airbike or 500m Row, then- movement prep with Coach “Crossfit Total”- 3 Attempts at 1RM for each movement -Back Squat -Shoulder Press -Deadlift *Athletes have 35 minutes to complete all attempts. Mobility: -2 min couch stretch -2 min foam roll lats/t-spine
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