Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - B-Fit/Open
5:00 - Kids/Teens CF
Mod: Back Squat
Wod: 2 RFT
50 DU
40 Cal Row
30 alternating DB front rack lunges 35/50
20 DL 155/225
10 Ring Dips
2/12/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open/B-Fit
Skill ~ Toes To Bar
Mod - EMOM 10 Snatch
Wod 12 AMRAP
3 Rnds
3 Power Snatch 65/95
3 HSPU
3 Rnds
6 Snatch
6 HSPU
3 Rnds
9 Snatch
9 Hspu
** Continue adding 3 Rnds and 3 additional reps until time expires
2/11/19
Class Times 5:15/8:30/4:00/6:00/7:00
4:00 - Open Gym/B-Fit
5:00 - Kids/Teens CF
Mod: 11.3
5:00 max reps
Squat Clean & Jerks 110/165
Wod Every 4:00 x 6
15 Wallballs 14/20
10 Burpee Box Jump Overs
10 x 10m sprints
2/10/19
OPEN GYM today from 1:00-3:00!
2/9/19
Saturday Morning Class at 8:30 is Bring A Friend Day! Stop on for a free CrossFit class
Mod: Press Complex
Wod: 16 AMRAP - Partner wod.. Athlete 1 completes one full end while Athlete 2 rests
6 Pull ups
12 DB Snatch (35/50)
24 DU
2/8/19
Class Times 5:15/8:30 & 6:00
SATURDAY CLASS @ 8:30 is Bring a Friend Day
Mod: 10 - 1 not for Time
Bench Press
Romanian DL
Hollow Rock
Wod: 100 Back Squats (75/115)
Top of every minute 3 Devil Presses
2/7/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod: Overhead Complex
1 Power Snatch + 1 OHS + 1 Snatch Balance
Wod: 5:00 AMRAP
15 Bar Facing Burpees
21 Power Cleans 95/135
15/20 Cal bike
Rest 5:00
5:00 AMRAP
15 Bar Facing Burpees
21 Power Cleans 80/115
15/20 Cal Bike
Rest 5:00
5:00 AMRAP
15 BFB
21 Power Cleans 65/95
15/20 Cal Bike
2/6/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
4:00 - Open Gym/B-Fit
5:00 - Kids/Teens Class
Mod: Partner Work divide reps as desired
26-20-16-10 DB Thrusters (35/50)
In between each set 6 Rope Climbs
Wod: 4 RFT
500/400 Row
12 DB Box Step Overs 35/50
8 Burpees
4 Bar MU
2/5/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 - Open/B-Fit
Skill ~ Double Unders
if proficient
50 DU + 5 Strict Handstand Push ups
50 Sit ups + 5 Strict HSPU
30 DU + 5 Strict HSPU
30 sit ups + 5 Strict HSPU
10 DU + 5 Strict HSPU
10 Sit Ups + 5 Strict HSPU
Mod - EMOM 10
Clean & Jerk
Wod 13.2
10 AMRAP
5 S2O 75/115
10 DL 75/115
15 Box Jumps 20/24
2/4/19
Class Times 5:15/8:30/4:00/6:00&7:00
4:00 - B-Fit/Open
5:00 - Kids/Teens
Mod: Front Squats
Wod : 7 RFT
3 Bear Complex (95/135)
9 Push Ups
12 KB Swings (53/70) or 100 m sprint weather depending
:30 rest between rnds
2-2-19
8:30 Class With Coach Emily
8:30 Class with Coach Emily
Mod:
0-:30 max Power Cleans 65/95
:30-1:00 rest
1:00-1:30 max Push Press 65/95
1:30-2:00 rest
2:00-3:00 - max Power Cleans 95/135
3:00-4:00 rest
4:00-5:00 - max Push Jerks 95/135
5:00-7:00 -rest
7:00- 8:30 max Clean & Jerks 115/155
Rest 8:30-10:30
10:30-12:00 - max Clean & Jerks 135/185
Wod 20 Amrap
75 WallBalls 14/20
60/45 Cal Row
45 TTB
30 Burpee Box Jump Overs 20/24
15 CTB Pull ups or 8 Ring MU
2/1/19
Class Times 5:15/8:30 & 6:00
Mod: Overhead Squat
Wod: 15 AMRAP
15 Hang Snatch 65/95
60 DU
15 OHS 65/95
12/9 Cal Bike
1/31/19
Class Times 4:30/5:15/8:30 & 6:00
Mod: Sumo DL & StrIct Pull Ups
Wod: 2 RFT
30 KB Swings 35/53
30 Alternating Front Rack Reverse Lunges 55/75
30 GHD Sit ups
30 Push Press 55/75
30 Burpee KB DeadLifts 35/53
30 SDHP 55/75
1/30/19
1/30/19
Its going to be cold outside but we will be running classes. Dress warm and travel safe
Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 - Opeb GYM/ B-Fit
NO 4:30am or Kids CF
Mod: 8:00 - Ascending Ladder
2-4-6-8-10.....continue adding 2
HSPU & DeadLift 135/205
Wod -
40-30-20-10 Cal Row & DB Snatch
1/29/19
We will hold all classes 4:30/5:15/8:30 & 6:00
Mod - Partner Barbell Cycling. Each Athlete completes 6 full Rnds. Switch partner after complete rounds
5 Power Cleans 105/155
4 Push Jerks
3 Hang Cleans
2 Split Jerks
Wod - Every 3:00 mins
30 DU + 15 Wallballs ... Increase WallBalls by 5 every set until failure
Core Accessory work -
10-8-6-4-2
GHD Sit ups
Tuck ups
Alternating Jack Knifes
:15 hollow rock hold
1/28/19
Class Times - 5:15/8:30 & 6:00
Mod: EMOM 10
Min 0-4:00 - 2 TNG Clusters
Min 5:00- 10:00 1 Cluster
* Increasing load each minute
Wod:
8:00 AMRAP
12 pull ups
12 Thrusters 55/75
12 Box Jumps 20/24
Rest 3:00
5:00 AMRAP
9 TTB
9 Thrusters 65/95
9 Box Jumps 20/24
Rest 2:00
3:00
AMRAP
6 CTB Pull ups
6 Thrusters 80/115
6 Box Jumps 20/24
1/26/19
Saturday morning class at 8:30 with Coach SHallon
Wod - Team 3 (30:00 Time Cap)
3 Rnds
40 Cal on Bike
40 HSPU
Then
30 C&J 85/125
30 C&J 95/135
30 c&j 105/145
30 C&J 115/155
30 C&J 125/165
30 C& J 135/185
Skill Work
Pull ups/ CTB Pull ups / MU
1/25/19
Class Times 5:15/8:30 & 6:00
Mod: In 14:00
25 Bar Facing Burpees
25 Squat Snatch (80/115)
25 Bar Facing Buroees
In remaining time 1 rep max Hang Squat Snatch
Endurance -Tabata
Cal Rower
Ab Mat Sit ups
Suicide Sprint