Barbells & Handlebars registration is now live! This is a huge charity competition that we put on every year at Community Beer Company and it is perfect for your first competition. Interested? SIGN UP HERE.

You’re all invited to No Shower Happy Hour at On Rotation this Thursday evening from 6:30-8:30ish pm. Come after work or straight after class for a beer or three and hang out with your favorite people.

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Monday 10/12

A) E2MOM x 10 min (5 sets)

– Back Squat x 5 @ 80%

*Compare to 10/5

+

AMRAP in 5 min:

– 50/35 cal row

– 20 pull-ups

– burpees in remaining time

R5M x 3 sets

 

Tuesday 10/13

A) Every 90 seconds x 15 minutes (10 sets)

– 1 power clean + 1 push jerk + 2 split jerk

*pause 2 seconds in receiving position of split jerk before recovering

B) E3MOM x 9 min (3 sets)

– 10 TnG Push Press

*All at heaviest weight used last week (10/6)

C) EMOM x 10-14 min:

E: Power clean singles x 4 @ 70% 1RM clean

O: 5 Burpee box jump – SD

 

Wednesday 10/14

A) Deadlift

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 70%

Set 3 – 3-5 reps @ 80% (up from 10/1)

Rest 3 minutes between sets. Don’t let form get sloppy.

+

Every 5 min x 3-4 sets @ 90%:

– 400 m run

– 20 wallballs 20/14

– 20 Russian KB swings 70/53

 

Thursday 10/15

A) EMOM x 15 min

1: Bench press x 3 @ 80%+ (heavier than last week 10/9)

2: Bent over DB row x 8-10 R

3: Bent over DB row x 8-10 L

B) EMOM x 21 min

1: 30 sec ring dips @ 20X2 (turn out elbows up top)

2: 30 sec T2B

3: 40 DU (80 singles of DU practice)

+

Optional: 800m sled drag not for time

 

No Shower Happy Hour at On Rotation! Starts at 6:30pm. 

 

Friday 10/16

A) Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

– snatch w/ 2 second pause at knee cap x 2 reps

*build but keep technique on point

+

Advanced

For time, w/ 10 min cap:

– 10 thrusters 135/95, 115/75

– 10 burpee over the bar

– 10 squat clean thrusters

– 10 burpee over the bar

– 10 clean and jerk

– 10 burpee over the bar

 

Intermediate

3 rounds for time, w/ 10 min cap:

– 10 thrusters 95/65

– 10 burpee over the bar

 

Saturday 10/17

8am Masters CF

9am CrossFit

10am Level 2 CrossFit

11am Intro to CrossFit

Is CrossFit a sustainable method of reaching your fitness goals? Maybe you should ask coach Drew. Today marks her 7th year anniversary of starting CrossFit and she will be able to tell you first hand that it’s not all smiles and cupcakes. You will hit bumps along the road, you will discover who you are at your physical and mental limit, but you will keep getting better. Here is what she has to say about her journey.

“Seven years ago today I walked into my very first CrossFit class at old school BTB and started my day with a hero workout, “Ryan,” consisting of 5 rounds of 7 muscle ups and 21 burpees. Naturally those muscle ups consisted of green band assisted pull ups and ring dips, but I did all the damn burpees. Over the next few days, I got all the weight taken off my back squat bar, unsuccessfully tried to clean 100 pounds like 20 times in one day, and would only complete box jumps on the soft tire because I was scared.