CROSSFIT

Part 1

A1. Bilateral DB Strict Press:

• 4 x 5-8 reps
• Use a 40X1 Tempo*

A2. Chin Ups:

• 4 x 5-8 Reps
• Use a 40X1 Tempo*

Part 2

4 ROUNDS – FOR QUALITY

1:00 AMRAP – Strict Burpee Over Plate

1:00 AMRAP of Chest to Bar or Chin Over Bar Pull Ups

-1:00 REST-

ANNOUNCEMENTS

Happy 1st Birthday, Lenny! And congrats to Darcy and Brandi on making it through the first year raising an awesome, healthy, happy little guy!

CROSSFIT

Part 1

Back Squat: 4 x 5 with a 40X1 Tempo

-Start at 50% of 1RM and go up if possible.

-If you did this last week, try to add 5-10lbs.

Part 2

Every 4:00 x 4 Rounds

15 Cal Row or 13 Cal Bike

Then, AMRAP in the remaining time…

30 Double Unders

12 Toes to Bar

TODAY’S SCHEDULE

10:00am – 12:00pm: OPEN GYM

12:30pm – 1:30pm: YOGA

TODAY’S SCHEDULE

8:00am – FOUNDATIONS

9:00am – CROSSFIT

10:15am – 12:15pm – OLYMPIC WEIGHTLIFTING SEMINAR WITH COACH MITCH P.!

*10am CrossFit and 11am Oly are cancelled for the seminar.

FOUNDATIONS

Part 1

The Dumbbell Snatch: 5 x 3

Part 2

Tabata: Cardio Calories

REST 1:00

Tabata: Box Over

REST 1:00

Tabata: Double Unders

CROSSFIT

PARTNER WOD!

One athlete working at a time, get as far as possible in 20min:

6 – 12 – 18 – 24 – 30 – 36 – 42 – etc.

Power Clean (55-60% of Max)

Toes to Bar

Ring Dips

OLYMPIC WEIGHTLIFTING

Cancelled for Seminar with Mitch!

ANNOUNCEMENTS

CLASS SCHEDULE CHANGE THIS WEEKEND!

Saturday, 12/7: 10am CrossFit and 11am Oly are cancelled.

We will be holding our Olympic Weightlifting Seminar with Coach Mitch P. from 10:15am – 12:15pm on Saturday! The seminar slots are all filled up, but all members are welcome to come and watch!

We will still have 8am Foundations and 9am CrossFit, so come on by for some fitness!

CROSSFIT

Part 1

“FRAN”

21 – 15 – 9

Thrusters

Pull Ups

*If you are testing this WOD: The bar should be at either 65lb or 95lb.

**If you are looking to scale this workout, we’re looking for a barbell you can move for the first 21 reps unbroken + jumping pull-ups. Speed!

Part 2

Warm Down Cardio

Choose one of the following:

999m Run

999m Row

49 Cal Bike

ANNOUNCEMENTS

CLASS SCHEDULE CHANGE THIS WEEKEND!

Saturday, 12/7: 10am CrossFit and 11am Oly are cancelled.

We will be holding our Olympic Weightlifting Seminar with Coach Mitch P. from 10:15am – 12:15pm on Saturday! The seminar slots are all filled up, but all members are welcome to come and watch!

We will still have 8am Foundations and 9am CrossFit, so come on by for some fitness!

Athlete of the Month

Mélon is our athlete of the month! Click here to check out his AOTM profile!

TODAY’S SCHEDULE

6am – 7am: SKILLS AND DRILLS / MAKE-UP CLASS

9am – 10am: SKILLS AND DRILLS / MAKE-UP CLASS

5:30pm: OPEN GYM

6pm – 7:30pm: OLYMPIC LIFTING

7:30pm – 8:30pm: FOUNDATIONS

OLYMPIC WEIGHTLIFTING

A. FIND A MAX

2 Power Cleans + 1 Push Jerk

B. FIND A MAX

3 Behind the Neck Push Press + 1 Overhead Squat

C. Front Squat with a :07 Pause at the Bottom and :15 Hold at the Top

• Find a Max
• Drop the weight 25% and perform 3 x 3 with the same pause scheme

D. Bottoms Up KB Press

3 x 3 – 8 per arm, resting 1:00 between sets.

FOUNDATIONS

Part 1

Half “Strict Cindy”

10min AMRAP

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Part 2

FOR TIME: 1000m Row