Month: September 2016

9/26/16

Strength: Back Squat: Increase TM by 10# 5 @ 75% TM 5 @ 80% 5+ @ 85% Conditioning (Practice): In 12 minutes perform: 100 Double Unders (Scale is 3 min AMRAP of DU) then, AMRAP of : 15 V-Ups 10 RKBS (70/53) 200m Sandbag Carry  

9/25/16

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

9/24/16

Today’s Schedule: 9AM – Foundations 10AM – CrossFit 11AM – CrossFit 12PM – Olympic Lifting Focus of Today’s Foundations: Overhead Squats (OHS) Kipping Toes-To-Bar (TTB) Conditioning (Practice): Teams of 2: 800m Run w/ Med Ball (20/14) (both partners run together w/ 1 med ball) then, 8 Rounds: 10 Wall Balls 1 Muscle Up (Scale = …
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9/23/16

Strength – Part I: Bench Press: 5 @ 75% TM 3 @ 85% 1+ @ 95% Conditioning (Competition): For Time: 1000m Row, 800m Run, or 50 Cal Bike 30 Burpees Over Bar 10 Squat Snatches (135/95) Strength – Part II: Deadlift: 5 @ 75% TM 3 @ 85% 1+ @ 95% Optional Work: (before or …
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9/22/16

Today’s Schedule: 6AM – Open Gym 9AM – Open Gym 5:30PM – Open Gym 6:30PM – Olympic Lifting 7:30PM – Foundations Focus of Today’s Foundations: Snatch Push Ups Burpees  


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