Class times 4:30/5:15/8:30 & 4:00/6:00/7:00
Wod -
Complete in Teams of 2
4200m row
Directly into
2 RNDs
42 Power Cleans 65/95
42 WallBalls
42 TTB
42 Hang Snatch 65/95
42 Box Jump Overs (20/24)
6/4/19
Class Times 4:30/5:15/8:30/4:00 & 6:00/7:00
7:00 - CFE Class
Skill ~ Muscle Up Progressions
Wod - 4 RFT
400 Run
20 Push Press 80/115
40 DU
2 Rope Climbs
** Rest 1:00 between Rnds**
Accessory Work ~ 3 Rnds
20 GHD Sit ups
20 Banded GM
20 DB 1 arm OH walking lunge
6/3/19
Class times 5:15/8:30/4:00 & 6:00/7:00
NO Kids Class. Classes resume 6/17 at 10:00am
Mod ~ Front Squat
Wod - EMOM 20
1 Squat Clean & Jerk
5 Burpees
6/1/19
Bring Friend Day at 8:30!
Mod: Bench Press
Wod: TM 3
20:00 AMRAP
athlete 1 - row 300m
Athlete 2&3 work through Amrap
10 Tire Flips
20 DB Hang Cleans (35/50)
30 DB alternating lunges (35/50)
40 Wallballs (14/20)
5/31/19
Class Times 5:15/8:30 & 6:00
Mod: Every 2:00 x 5
3 Clean & Jerks
2 Thrusters
1 Squat Snatch
Wod ~ Adderall
10:00
1 Mile Run
max Clean & Jerks 95/135
Rest 3:00
7:00
800 Run
max Power Snatch 80/115
Rest 3:00
4:00
400m Run
max Thrusters 65/95
5/30/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Skill - Handstand Push Ups
Mod - Sumo DeadLift
Wod - Death Race
5 RFT
15/10 Cal Bike
10 Burpees
5/29/19
Class Times 4:30/5:15/8:30/4:00 & 6:00/7:00
5:00 - CF Kids
Mod: Barbell Cycling (10:00 time cap)
Push Press (55/75) Back Squats
5 - 25
10 - 20
15 - 15
20 - 10
25 - 5
Wod: Tabata
Cal Row
KB Swings 35/53
Box Jumps
DB Snatch 35/50
5/28/19
class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - CFE
MOD - Snatch
Wod -
50 Sit ups - 100 DU - 10 Deadlifts (155/225)
40 Sit ups - 80 DU - 8 DL
30 Sit ups - 60 DU - 6 DL
20 Sit ups - 40 DU - 4 DL
10 Sit ups - 20 DU - 2 DL
5/25/19
8:30 Class With Coach Stacy!
Going Old School CrossFit - HOPPER Style! Train for the unknown... 3 wods will be thrown intoa bucket what is drawn is what you get! See ya at 8:30!
5/24/19
Class time 5:15/830 NO 6:00pm class
Holiday Schedule
Sat - 8:30
Sun - Closed
Mon - 8:00am MURPH
Mod- Front Squats
Wod - In Team of 2 attempt to complete before the Time cap 30:00!
100 DU
90 sit ups
80 Hvy Med Ball Slams
70 Goblet Squats 26/35
60 Over Head Plated Lunges
50 Hang Cleans 55/75
40 Sumo DL high pulls 55/75
30 V-Ups
20 Devil Presses 20/35
10 Tire Flips
**** At top of every 3:00 run 200m
5/23/19
Class times 4:30/5:15/8:30 & 4:00/6:00
Mod: Clean & Jerk
Wod
4:00
20 Box Jumps (20/24)
20 Push Press (85/125)
10/15 cal Bike
Rest 4:00
4:00
20 Box Jumps
20 Push Press (75/115)
10/15 cal bike
Rest 4:00
4:00
20 Box Jumps
20 Push Press 65/95
10/15 cal bike
5/22/19
Class Times 4:30/5:15/8:30/4:00 & 6:00/7:00
Mod: Deadlift... In-between each set handstand walk drills
Wod: 2 RFT
15 CTB pull-ups or 8 MU
20 Lateral Bar Burpees
25 DL (115/185)
30 Medball Clusters (14/20)
5/21/19
Class Times 4:30/5:15/8:30/4:00 & 6:00/7:00
7:00 ~ CFE/Open gym
Mod: Strict Press & Push Jerk
Wod: EMOM 18
Min 1: 12/15 cal row
Min 2: 15 KB Swings 35/50
Min 3: 4 Power Cleans 135/185
5/20/19
Class times 5:15/8:30/4:00 & 6:00/7:00
5:00 - Kids/Teens
Mod - OverHead Squat
Wod - on a 15:00 clock
15 Hang Snatches 65/95
15 TTB
30 DU
10 Power Snatches 85/125
15 TTB
30 DU
5 Squat Snatches 105/155
15 TTB
30 DU
*** In remaining time on clock hit a 1 rep max snatch
5/18/19
8:30 Class with Coach Shallon
Mod: Push Press
Wod
300 run 30 DB Snatches 15 Burpee Box Jumps 3 rope climbs
200 run 20 DB Snatches 10 BBJO 2 rope climbs
100 run 10 DB Snatches 5 BBJO 1 Rope Climb
5/17/19
Class Times 5:15/8:30 & 6:00
Mod: 3 sets
200 Hvy sled drag
5 turkish get ups
5 x :20 rig L-sit hold
Wod: Incredible Hulk
20 AMRAP
5 DL 75/115
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats
5/16/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ "Isabel"
30 Power Snatch (95/135)
Wod: 800 run
21 Pull ups
21 KB Swings 53/70
800 Run
15 CTB pull ups
15 KB Swings
800 Run
9 Bar MU
9 KB Swings
5/15/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
5:00pm - Kids/Teens Class
Skill: Box Jumps
100 Box Jumps for time Top of every minute 6 DB Snatches (35/50) (8:00 Time cap)
Wod: Team 3
8:00
70/90 Cal Bike then max OHS (65/95) in remaining time
Rest 3:00
7:00
50/70 Cals Bike max Bench Press (95/135) in remainding time
Rest 3:00
6:00
30/50 Cal Bike Max Thrusters (95/135) in remaining time
5/14/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod - Barbell Cycling
Hang Squat Cleans + Jerks
Wod: 2 Rnds
200 Run
15 DL (155/225)
200 Run
20 HSPU
200 Run
25 Wallballs (14/20)
5/13/19
Class Times 5:15/8:30 & 4:00/6:00/7:00
Mod - Back Squat
Wod -
3 Rnds
15 Power Clean 85/115
20 Push ups
Then
2 Rnds
27/21 Cal Row
75 DU
Then
1 Rnds
50/35 Cal Bike