09/04/2014

Front_Squat-ClassDeadlift (5×2(80%) 3×3(80%))

Metcon (Weight)

10min Emom
5 Squat Cleans (155/105)

09/03/2014


Main – CrossFit

Metcon (Time)

For Time:
10-8-6-4-2
Shoulder to Overhead (BW)
10-15-20-25-30
GHD’s

09/02/2014

Main – CrossFit

Shoulder Press (5×2 (80%) 3×3 (80%))

Metcon (Time)

4 Rounds
100m Run
20 Cal. Airdyne
300m Row
Rest 1 min

Labor Day Workout


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

9 Lunges (135/95)
9 Abmat Situps
9 Box Jumps (30/24)
9 OVHS (135/95)
9 Ring Dips

DAY!!!!!!!

09/01/2014 – Labor Day Hours

We will be open from 8am-10am on Monday, September 1st.

We will resume regular hours on Tuesday, September 2nd.

Saturday Morning


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP
10 Deadlifts (275/185)
20 Chest 2 Bar Pull Ups
30 Power Cleans (185/135)
40 Pull Ups
50 Power Snatches (135/95)
60 GHDs

This workout can be done individually or with a partner. If done with a partner, at least 1 round must be completed together even if it takes longer than the 30 min. Divide up the reps however you choose.

08/29/2014


Main – CrossFit

Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

08/28/2014


Main – CrossFit

Metcon (Weight)

Every 3 mins
9 Deadlifts (115/75)
6 Hang Power Cleans (115/75)
3 Shoulder to Overhead (115/75)

* Must be Unbroken / Add 10 lbs total each set until failure *

08/27/2014


Main – CrossFit

Shoulder Press (6×2 (80%) 2×3 (80%))

Metcon (Calories)

Teams of 2

5 rounds each
2 mins Max Calorie Airdyne
10 Front Squats (225/135)

* Airdyne is always occupied *

08/26/2014


Main – CrossFit

Metcon (Time)

10 rounds
250m Row
12 GHD’s
- rest 30 secs after each round -

Skills

Work on weaknesses !

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