Happy New Year!
The gym is closed today.
Tomorrow’s Schedule:
- 10AM – CrossFit Class
The gym is closed today.
Tuesday – Saturday will be our regular class schedule. See below for changes:
Single Arm DB Row: 10RM, then -10% for 2×10
Teams of 2 work to complete the following 20 min ladder:
1-2-3-4-5-6-7-etc…
1st partner does 1 burpee + 1 KBS, then the 2nd partner does 1 burpee + KBS. 1st partner does 2 burps + 2 KBS, 2nd partner does 2 burpees + 2 KBS, etc.
Please spend at least 3 minutes after class working on mobility.
Tuesday – Saturday will be our regular class schedule. See below for changes:
A. Split Squats (1 sec pause at the bottom of each rep): 3×10 (each leg)
B. RDLs (40×0 tempo): 3×10
For Time:
(14 min cap)
Spend at least 3 minutes working on mobility after class.
Tuesday – Saturday will be our regular class schedule. See below for changes:
Tuesday – Saturday will be our regular class schedule. See below for changes:
A1. Single Arm DB Strict Press: 10RM, then -10% for 2×10
A2. Chin Ups: 10RM, then -10% for 2×10
13 min AMRAP:
3 minutes of mobility work. Athlete’s choice.
Tuesday – Saturday will be our regular class schedule. See below for changes:
Back Squat: 3RM, then -10% for 2×3
For Time:
Spend at least 3 mins after class working on mobility. Athlete’s choice.
*Normal schedule resumes tomorrow.
8 Rounds:
(30 min cap)
The Gym is closed today for the Holiday.
*All other classes are canceled. Our regular schedule picks back up on Tuesday.
All other classes are canceled for the Holiday
Perform the following series of movements, just like the song….
1 HPC
2 HSQ + 1 HPC
3 Thruster + 2 HSQ + 1 HPC
4 CTB Pull Ups + 3 Thruster + 2 HSQ + 1 HPC
and so on….
Regular schedule Monday – Friday. See below for modifications:
A. Front Squats: 5RM, then -10% for 2×5
B. Good Mornings: 3×8
4 Rounds:
**Record your fastest and slowest interval.
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