With some of our classes filling to and past capacity, please remember to SIGN UP for the class you plan on attending then SIGN IN on the iPad once you get to the gym. If that class is filled to capacity please try and attend the class before or after. Also if you haven’t already started to do so, start recording your weights and times so that you can refer back to them when that movement or workout is repeated. Want to keep that info to yourself and off the public leaderboard? No problem, just uncheck the box marked as “public” for that measure.

---

 

Monday 1/30

A) E2MOM x 12 min (6 sets) – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4: 3-5 @ 85%

– set 6: 2-3 @ 90%

– set 6: 1-2 @ 95%

*We will test next week.

 

B) 3 rounds for time:

– 10 front squats (185/125, 155/105, 135/95, 115/75, 95/55)

– 12 CTB pull-ups

– 400m run

*Front squats are taken off the ground

 

C) 2 sets for efficiency:

– 20 banded goodmornings (black band)

– 15 supine medball hamstring curls

 

Tuesday 1/31

A) Every 4 min x 12 min (3 sets)

– 8 TnG power clean + push jerk @ 55-65%

 

B) AMRAP in 3 minutes:

– 6 burpee box jump overs (24/20”)

– 9 toes to bar

– 11 shoulder to overhead (115/75, 95/55, 75/35)

R60S x 3 sets – pick up where you leave off.

*This should total 9 minutes of work.

 

C) 2-3 rounds for efficiency:

– 20 reverse snow angels (2.5/hand)

– 20 hollow rocks

 

Wednesday 2/1

A) E2MOM x 6 min (3 sets)

– 3 position snatch @ 60-70%

(high, hang, floor)

+

E2MOM x 6 min (3 sets)

– 2 position snatch @ 75-85%

(hang, floor)

+

E2MOM x 8 min (4 sets)

– 1 snatch @ 85-90%

 

B) For time:

– 100 double unders

– 25 thrusters (95/65)

– 30 bar facing burpees

– 25 thrusters

– 100 double unders

*15 minute cap.

 

Thursday 2/2

A) EMOM x 12 min (6 sets):

1: 2-3 bench press @ 30X1

2: 2-3 weighted supinated pull-ups (sub negatives)

3: 6-8 pronated bent over BB row

*All BP heavier than 1/20’s CGBP.

 

B) Every 6 minutes x 24-30 minutes (4-5 sets):

3 minute running clock

– 500m row @ 95% pace

– In remaining time AMRAP:

• Burpee pull-ups

R2M between sets

 

Friday 2/3

A) E3MOM x 15 min – Deadlift

Set 1: 10 @ 50% 1RM

Set 2: 10 @ 60%

Set 3: 10 @ 70%

Set 4: 8 @ 75%

Set 5: 6 @ 80%

 

B) 3 sets for efficiency:

– 2-3 rope climbs or 1-2 legless rope climb

– 1 max effort set of strict HSPU (accumulate at least 10) or 10 L-seated DB press

– 4-6 stone to shoulder (alternate sides)

– 10 DB Romanian deadlifts @ 20X1

 

Saturday 2/4

8am Masters

9am CrossFit

10am Barbell/Open Gym

11am Free Intro To CrossFit

 

Sunday 2/5

8am Endurance

Take advantage of our weekend specialty classes…

Barbell – Every Saturday morning at 10-11am. Each class is dedicated exclusively to the snatch or clean & jerk movements. Class starts with a self led warm-up followed by a movement progression to help with bar path, timing, and body positioning at lighter to moderate weights. If the athlete is ready, more weight is added as long as movements remain sharp.

Endurance – Every Sunday morning at 8-9am. Think of this class as sort of a CrossFit unloaded. There are no barbells and the focus is on building your aerobic base. Lots of rowing and running intervals are programmed in an effort to maintain sub-maximal intensities for prolonged periods of time. Building a strong aerobic base has a direct correlation to being able to better endure the suck of faster more anaerobic workouts.

 

---

Monday 1/23

A) E2MOM x 10 min (5 sets) – back squat

– set 1: 5 @ 65%

– set 2: 5 @ 75%

– set 3: 5 @ 80%

– set 4&5: 3-5 @ 85%

– set 6: 2-3 @ 90%

 

B) E2MOM x 24 minutes (6 sets each)

Station 1: 9 deadlifts (225/155) + 12 box jumps – SD (24/20”)

Station 2: 15/10 push-ups + 200m run

*Focus on efficiency and rhythm or each movement.

 

Tuesday 1/24

A) E2MOM x 10 min

– 5-3-2-1-1 power clean + push jerk

*Build to a heavy single and keep multiple rep sets TnG.

 

B) CrossFit Open WOD 14.4

AMRAP in 14 min:

– 60 cal row

– 50 toes to bar

– 40 wallball shots

– 30 cleans (135/95)

– 20 muscle ups

 

*Scaling includes subbing a hanging high knee for T2B and burpee pull-ups for MU. Perform burpees over the barbell if you are scaling pull-ups to keep moving.

 

Wednesday 1/25

A) E2MOM x 8 min (3 sets)

– 2 position snatch @ 60-75%

(hang, floor)

+

EMOM x 12 min

– 1 snatch @ 80%

*No misses!

 

B) Every 6 minutes x 18-24 minutes at 100%:

– 10 TnG UB power snatch (115/75, 95/55, 75/35)

– 8 burpees

– 100m sprint

*Walk back and breath after each sprint. Get ready to hit it hard again on the next set.

 

C) Three sets of the following complex:

– 20 DB tate press

– 20 DB skullcrushers

– 20 DB floor press

R2M, then…

One set of:

– 60 banded tricep push downs

 

Thursday 1/26

A) Every 12 minutes x 36 minutes (3 sets) @ 80-90%:

– 800m run

– 30 RKB swings (53/35)

– 1000/800m row

– 30 DB anchored abmat sit-ups

 

B) 3 sets for efficiency:

– 1 lap / side suitcase carry

– 8 / side TGUP sit-ups

 

Friday 1/27

A) E3MOM x 18 min (6 sets):

– 4 front squats @ 4111

*All sets at or heavier than heaviest on 1/13.

 

B) 3 rounds for efficiency:

– death march x 20 reps

– single arm hang x 20 sec/arm

– reverse sled pull x 1 lap (heavy but consistent pace)

– single arm DB press x 8 per side @ 2111

– ring bicep curl x 10 @ 2111

 

*If there is pain experienced with the single arm hang then substitute in single arm grip switches for 10-20 reps.

 

Saturday 1/28

8am Masters CF

9am CrossFit

10am Barbell/Open Gym

 

Sunday 1/29

8am Endurance