Squats and some hard work for Midweek!
WEDNESDAY Strength Front Squat [Video]
Find a heavy 5-second Pause Front Squat + Front Squat complex.
Conditioning EMOM For 21 Minutes: • Minute 1: 15 Wall Ball Shots (#20/14) • Minute 2: 8 Burpee Box Jump Overs (24"/20") • Minute 3: 8 Toes to Bar + 20 Double Unders
* To be scored by total reps accumulated.
Pause Front Squats
Jerks and a 5 Rounder for Tuesday!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
TUESDAY Strength Push Press [Video] Push Jerk [Video]
Take 12 minutes to find a heavy Push Press + Push Jerk complex.
Conditioning 5 Rounds For Time: • Run 200 meters • 10 Push Press (#95/65 Rx; #115/80 Rx+) • 10 Hang Power Cleans
Push Jerk
Labor Day!
Monday we will hold 10am class only.
All other classes are cancelled. Enjoy time with friends and family!
MONDAY Strength Power Clean Find a heavy 3 rep touch-and-go Power Clean.
Partner Conditioning For Time: Run 800 meters 20 Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats) Run 800 meters
Sunday Funday!
ANNOUNCEMENTS Labor Day Monday we will hold 10am class only. All other classes are cancelled. Enjoy time with friends and family!
SUNDAY Partner Workout For Time: 90 Shoulder to Overhead (#115/85) 60 Box Jump Overs 30 Man Makers Partner Sled Push Ohio St. (1200 meters)
Man Makers
Saturday Partner WOD!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
Labor Day Monday we will hold 10am class only. All other classes are cancelled. Enjoy time with friends and family!
SATURDAY Partner Conditioning AMRAP in 20 Minutes: Run 1000 meters 100 Overhead Walking Lunges (#45/35) 100 Kettlebell Swings (#55/35) 100 Wall Ball Shots (#20/14) 100 Pull-ups
Front Squats and more for Friday!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
Labor Day Monday we will hold 10am class only. All other classes are cancelled. Enjoy time with friends and family!
FRIDAY Strength Front Squat [Video]
Take 12-15 minutes to find a heavy 3rep Front Squat.
Conditioning For Time: 20 Power Snatch (#75/55) 30 Burpees 40 Thrusters 30 Burpees 20 Power Snatch
Front Squats
Conditioning work to start September!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
Labor Day Monday we will hold 10am class only. All other classes are cancelled. Enjoy time with friends and family!
THURSDAY Conditioning 5 Rounds For Time: • Run 400 meters • 12 Deadlifts (#135/95) • 10 Toes to Bar • 12 Box Jump Overs (24"/20") • 10 Airdyne Calories • 2 Rope Climbs
Rope Climbs
Jerks and a Row/S2OH WOD!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
WEDNESDAY Strength Push Jerk [Video] Split Jerk [Video]
Take 15 minutes to find a heavy Push Jerk + Split Jerk complex.
Conditioning For Time: 20 Shoulder to Overhead (#75/55) Row 300 meters 20 Shoulder to Overhead (#95/65) Row 300 meters 20 Shoulder to Overhead (#135/95) Row 300 meters 20 Shoulder to Overhead (#155/105)
Split Jerk
Major Conditioning work as we take on "Eva!"
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
TUESDAY Conditioning "Eva" 5 Rounds For Time: • Run 800 meters • 30 Kettlebell Swings (#70/55) • 30 Pull-ups
"Eva" WOD Demo
Oly Lifts and more for Monday!
ANNOUNCEMENTS September Saturdays During the month of September, we will try out a new Saturday schedule: 8am: Bootcamp AND Lifting Hour (Come in to work on any lifts) 9am: Partner CrossFit WOD 10am: Open Gym Hour
MONDAY Strength Snatch [Video] Clean [Video] Split Jerk [Video]
Take 20 minutes to find a new PR for the Squat Snatch and Squat Clean & Jerk.
Conditioning For Time: 75 Wall Ball Shots (#20/14) 150 Double Unders 25 Power Cleans (#135/95 Rx; #155/105 Rx+)
Snatch
