Friday 9.22.17

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STRENGTH

10:00 to establish 5RM Strict Press

 

CONDITIONING

With a running clock complete 5 Thrusters every minute
From 0:00 - 5:00 (135/95)
From 5:00 - 10:00 (155/115)
From 10:00 - 15:00 (185/135)

Post weight used to comments

 

ACCESSORY WORK

3x10 Evil Wheels

 

MOBILITY/STABILITY

Barbell Calf Smash (SL 379)
2x20 Calf Raises elevated on 45lb plate

Thursday 9.21.17

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STRENGTH

10:00 EMOM
Odd: :30 Max Double Unders
Even: :15 Max Ring Dips

 

CONDITIONING

15:00 AMRAP
55 Double Unders
15 Burpees
5 Hang Power Cleans (155/105/50% of 1RM Clean)

Post weight used and rounds to comments

 

MOBILITY/STABILITY

Chest Smash and Floss (SL 264)
2x5 Wall Slides

Wednesday 9.20.17

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STRENGTH

15:00 to establish a 1RM Overhead Squat
15:00 to establish a 3RM Deadlift

 

ACCESSORY WORK

3 Rounds for Quality
16 Jumping Lunges
12 Band Pull-throughs
12 Kneeling Band Crunch

 

MOBILITY/STABILITY

Triceps Extension Smash (SL 276)
2x5 Wall Slides

Tuesday 9.19.17

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STRENGTH

5:00 to establish max set of:
Triple/Double Unders and C2B Pull-ups

 

CONDITIONING

For Time
21-15-9 Thrusters (115/80/45%)
*After each round perform:
8 Pull-ups
8 Toes to Bar

Post time and weight used to comments

 

MOBILITY/STABILITY

Quad LX ball Smash and Floss (SL 325)
Couch Stretch Mobilization (SL 331)

Monday 9.18.17

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STRENGTH

15:00 to establish 2RM Squat Clean 

 

CONDITIONING

4 x 4:00 Rounds (4:00 Rest)
15 Wallballs (20/14 to 10' Target)
30 Medicine Ball Cleans (20/14)
Max Calorie Row

Post calories rowed to comments

 

MOBILITY/STABILITY

Overhead Rib Mobilization (SL 243)
2x5 Wall Slides

Announcements

"DUSK VS DAWN" MORNING CLASS VS EVENING CLASS COMPETITION

**sign up by Wednesday 9/13 to participate**

Morning and evening folks, here is your chance to throw down! Join us for a friendly and fun competition on Saturday September 16 from 9-11:30ish. This is designed with all fitness levels in mind, so it doesn't matter if you are just starting out or are advanced, everyone can participate and contribute!

Cost: $15
Register under the "Seminars" tab in MindBody

 

Free Beginner Foundations Workshop

It's time to get more comfortable with everything we do in the gym!  We are going to work on improving our barbell and gymnastics movements to help get us to that next level.

When: Saturday 9/23 from 10 AM - 11:30 AM.

Register for the class for FREE online through MindBody.

 

OLYMPIC LIFTING SEMINAR WITH COACH APRIL

This five week Olympic lifting course is designed to increase your proficiency in the snatch, clean, and jerk. This class meets once a week on Wednesday evenings from 7:30-9:00pm. Each session includes a warm up, skill, strength, and auxiliary work. Olympic weightlifting is an important component to CrossFit and the small group instruction is helpful to increase proficiency and strength in both the snatch and the clean and jerk.

When: Wednesdays 9/20 - 10/18 from 7:30 - 9:00pm.
Cost: $100

Register under the Seminars in MindBody