Month: December 2016

Holiday Schedule:

Regular schedule Monday – Friday. See below for modifications:

• Saturday 12/24 – 10AM only
• Sunday 12/25 – Gym closed
• Monday 12/26 – 10AM only

Today’s Schedule:

• 6AM – Make Up Class/Open Gym
• 9AM – Make Up Class/Open Gym
• 5:30PM – Open Gym
• 6:30PM – Olympic Lifting
• 7:30PM – Foundations

Focus of Today’s Foundations:

• Snatch
• Push Ups
• Burpees

 

Holiday Schedule:

Regular schedule Monday – Friday. See below for modifications:

• Saturday 12/24 – 10AM only
• Sunday 12/25 – Gym closed
• Monday 12/26 – 10AM only

Strength/Skill:

Handstand Technique: Pick one of the following:

• Tripod Hold: 3 x (30 sec – 1 min)
• Headstand Hold: 3 x (30 sec – 1 min)
• Handstand Hold (facing the wall or away ): 3 x (30 sec – 1 min)
• Shoulder Taps (facing the wall or away)
• Handstand Walk: 3 x 20m

Conditioning (Practice):

10 min AMRAP:

• 20 Pull Ups
• 20 Clean & Jerks (165/115)

Holiday Schedule:

Regular schedule Monday – Friday. See below for modifications:

• Saturday 12/24 – 10AM only
• Sunday 12/25 – Gym closed
• Monday 12/26 – 10AM only

Strength:

A1. Supinated Bent Over Row: 5RM, then -10% for 2×5
A2. Bench Press: 5RM, then -10% for 2×5

Conditioning (Competition):

• 1000m Row or 50 cal Bike
• 40 Shoulder to Overhead (95/65)
• 150m Walking Lunge

Mobility:

Spend at least 3 minutes working on mobility after class

Holiday Schedule:

Regular schedule Monday – Friday. See below for modifications:

• Saturday 12/24 – 10AM only
• Sunday 12/25 – Gym closed
• Monday 12/26 – 10AM only

Strength:

Back Squat: 5RM, then -10% for 3×5

Conditioning (Practice):

Open WOD 15.1
9 min AMRAP:

• 15 TTB
• 10 Deadlift (115/75)
• 5 Snatches (115/75)

Open Gym today from 10AM – 12PM!
Yoga meets after at 12:30PM!

Today’s Schedule:

• 9AM – Foundations
• 10AM – CrossFit
• 11AM – CrossFit
• 12PM – Olympic Lifting

Focus of Today’s Foundations:

• Push Press
• Push Jerk
• Kettlebell Swings (KBS)

Conditioning (Practice):

For Time: (20 min cap)
25 Burpees
then,
3 Rounds:

• 15 TTB
• 50 Double Unders

then,
75 OHS (45/35) **Please do not drop the empty bar from overhead!
25 Burpees

Strength:

A. Front Squats: 5RM, then -10% for 2×5
B. Good Mornings: 3×8 (start at 35% 1RM Back Squat)

Conditioning (Competition):

8 min AMRAP:

• 10 Ring Rows
• 10 Deadlifts (115/75)
• 10 Push Press (115/75)
• 10 Box Jumps/Step Ups

Today’s Schedule:

• 6AM – Make Up Class/Open Gym
• 9AM – Make Up Class/Open Gym
• 5:30PM – Open Gym
• 6:30PM – Olympic Lifting
• 7:30PM – Foundations

Focus of Today’s Foundations:

• Strict Press
• Deadlift
• Rowing

Strength:

A1. Supinated Bent Over Row: 5RM, then -10% for 2×5
A2. Bench Press: 5RM, then -10% for 2×5

Conditioning (Practice):

For Time:

• 100m Lunge
• 50 Burpees
• 100m Lunge

Strength/Conditioning:

Choose one of the following options:
A. Tabata Bike for cals, Tabata Row for cals, or Prowler Push: 3x100m (add 90#,140#, or 180# to prowler)

Conditioning (Practice):

12 min AMRAP:
2-4-6-8-10-12…

• Pull Ups
• V-Ups

**30 Double Unders after each round