Upcoming Events:

Thursday 11/4 – Mobility with RJ

Tuesday 11/10 – Non-Profit Tuesday @ Craft & Growler benefitting Barbells & Handlebars

Saturday 11/21 – Barbells & Handlebars (sign up to compete OR volunteer HERE)

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Monday 11/2

A) E2MOM x 10 min (5 sets)

1 Front squat @ 23X1 + 2 front squat

*start at 65% and work to something heavy

+

Against a 4-minute running clock x 3 sets

– Row 500/400m

– 20 Wall Ball Shots

– Pull-ups for max reps in remaining time.

*R4M between sets

 

Tuesday 11/3

A) E2MOM x 6 min (3 sets)

– 3 power cleans

+

E2MOM x 6 min (3 sets)

– 2 power cleans

+

E2MOM x 8 min (4 sets)

– 1 power clean

B) For time (tester):

15, 12, 9 reps of…

– Power clean (135/95, 115/75, 95/65)

– Burpees

*Power cleans should be at a weight that is or near being UB.

C) 3 sets not for time:

– Good mornings x 8-10 reps @ 3011

– Rest 60 seconds

– Banded hamstring curls (green band) x 15-20 seconds

– Rest 60 seconds

 

Wednesday 11/4

A) Push Press

5, 3, 2, 1, 1, (1); R2-3M – Build to a new 1RM

B) 3 sets for max reps of:

– 60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

– 60 Seconds of supinated strict pull-ups

R60S then immediately followed by…

3 sets for max reps of:

– 60 Seconds of ring dips

– 60 Seconds of bent over BB row (65/45)

*Compare to 10/6

C) 3 sets not for time:

– max accumulated L-sit (can use partner or high knee hold off box)

– R30S

– 15-20 reverse snow angel

– R60S

 

Thursday 11/5

A) Back Squat

5, 4, 3, 2, 1

R3M – all should be heavy with no misses!

*This isn’t supposed to be a 1RM test but go for it if feeling it.

+

4 sets for max reps:

– 60 seconds of Russian KB swings (53/35)

– 60 seconds of DB push press (35/20)

– 60 seconds of goblet hold reverse lunges

– 60 seconds of rowing for calories

– 60 seconds rest

 

Friday 11/6

A) Deadlift

Set 1 – 5 reps @ 65%

Set 2 – 5 reps @ 75%

Set 3 – 3-5 reps @ 80-82% (up from 10/14)

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

B1) Sled drag AHAP down and back

B2) 8 alternating TGUP (heavy but consistent)

B3) DU practice or 50-100 DUsx 3 sets total

 

Saturday 11/7

8am Masters CF

9am CrossFit

10am Level 2

11am Free Intro To CrossFit