Thursday, September 14, 2017

Thursday Back Squats and more!

Ladies Night Thursday, September 28 at 6:30pm. Gentlemen, kindly come to an earlier class hour.

Amplify Open Saturday, September 23. Registration is open! Details here.

Barbells For Boobs Saturday, October 14. Facebook event page here.

THURSDAY Strength Back Squat [Video] Complete 5 Sets of 5 Back Squats. Choose your weight based on how you feel.

Conditioning 3 Rounds For Time: • 50ft Front Rack Walking Lunges (#95/65 Rx; #135/95 Rx+) • 50 Air Squats • 50 AbMat Sit-ups

Back Squats

Wednesday, September 13, 2017

Power Snatch and more for midweek!

Ladies Night Thursday, September 28 at 6:30pm. Gentlemen, kindly come to an earlier class hour.

Amplify Open Saturday, September 23. Registration is open! Details here.

Barbells For Boobs Saturday, October 14. Facebook event page here.

WEDNESDAY Strength Power Snatch [Video] 4 Sets of 6 Touch & Go Power Snatch. Choose your weight based on how you feel.

Conditioning AMRAP in 16 Minutes: • Run 400 meters • 12 Deadlifts (#155/105) • Row 400 meters • 12 Bar Facing Burpees

Power Snatch

Tuesday, September 12, 2017

Power Cleans and more for Tuesday!

Ladies Night Thursday, September 28 at 6:30pm. Gentlemen, kindly come to an earlier class hour.

Amplify Open Saturday, September 23. Registration is open! Details here.

Barbells For Boobs Saturday, October 14. Facebook event page here.

TUESDAY Strength Power Clean [Video] 4 Sets of 3 Touch & Go Power Cleans. Choose your weight based on how you feel.

Conditioning 3 Cycles Of: AMRAP in 4 Minutes: • 30 Double Unders • 15 Wall Ball Shots (#20/14 Rx; #30/20 Rx+)

Rest 2 Minutes in between Cycles.

Power Cleans

Monday, September 11, 2017

Push Press and more for Monday!

Ladies Night Thursday, September 28 at 6:30pm. Gentlemen, kindly come to an earlier class hour.

Amplify Open Saturday, September 23. Registration is open! Details here.

Barbells For Boobs Saturday, October 14. Facebook event page here.

MONDAY Strength Push Press [Video] 4 Sets of 10 Push Press. Choose your weight based on how you feel.

Conditioning AMRAP in 10 Minutes: • 7 Clusters (#115/75 Rx; #155/105 Rx+) • 14 Toes to Bar (5 Ring Muscle-ups for Rx+)

Push Press

Saturday, September 9, 2017

Saturday Partner WOD! 8am Bootcamp, 9am CrossFit, and 10am Open Gym

Amplify Open Saturday, September 23. Registration is open! Details here.

SATURDAY Partner Workout Partner 1 400m Waiter's Carry (#55/35 KB) Partner 2 Row for Calories Switch

Rest 2 Minutes

Partner 1 400m Single Arm Farmers Carry (#55/35 KB) Partner 2 Airdyne for Calories Switch

Rest 2 Minutes

10 Rounds Of: • 10 Box Jump Overs • 8 Deadlifts • 6 Hang Power Cleans

* Partners choose weight and alternate rounds.

Friday, September 8, 2017

Friday Skill Work and More!

Amplify Open Saturday, September 23. Registration is open! Details here.

FRIDAY Skill Work Toes to Bar [Video] Burpees [Video] EMOM for 10 Minutes: • 8 Toes to Bar • 8 Burpees

Conditioning 4 Rounds Of: Within 3 Minutes: 20/17 Airdyne Calories 50 Double Unders AMRAP Power Clean & Jerks (#135/95 Rx; #155/105 Rx+)

Rest 1 minute between rounds.

Toes to Bar

Thursday, September 7, 2017

Thursday Back Squats and more!

Amplify Open Saturday, September 23. Registration is open! Details here.

THURSDAY Strength Back Squat [Video] Complete 5 Sets of 2 Back Squats at 85% of 1repmax.

Conditioning 3 Rounds For Total Time: • 30 Wall Ball Shots #20/14 (20 reps @ #30/20 for Rx+) • Run 400 meters • 20 Kettlebell Walking Lunges (#55/35) • Rest 2 Minutes

Back Squats

Wednesday, September 6, 2017

Power Snatch and more for midweek!

Amplify Open Saturday, September 23. Registration is open! Details here.

WEDNESDAY Strength Power Snatch [Video] 4 Sets of 3 Touch & Go Power Snatch (#115/75 Rx; #135/95 Rx+) Add #5 from last week. (No more than #5.)

Conditioning 4 Rounds Of: Within 3 Minutes: Row 15/12 Calories 10 Lateral Burpees Over the Erg AMRAP Hang Power Snatch (#75/55 Rx; #115/75 Rx+)

Rest 1 minute between rounds.

Power Snatch

Tuesday, September 5, 2017

Power Cleans and more for Tuesday!

Amplify Open Saturday, September 23. Registration is open! Details here.

TUESDAY Strength Power Clean [Video] 4 Sets of 5 Touch & Go Power Cleans (#135/95 Rx; #155/105 Rx+) Add #5 from last week. (No more than #5.)

Conditioning For Time: 30 Clusters (#115/75 Rx; #155/105 Rx+) 70 Air Squats 30 Toes to Bar (12 Ring Muscle-ups for Rx+) Run 400 meters

Power Cleans