New shirts are in and they’re selling fast! Get yours today by purchasing one online HERE or at the gym on the kiosk (or with the help of a coach). A huge thanks goes out to Rob Daffin for help with the design!
Performance and Fitness programming is dropping today. Read more about the difference between the two tracks HERE.
Monday 6/24
Performance
A) E2M x 3 sets:
– 1 clean pull + 1 (squat) clean + 1 front squat + 1 split jerk @ 65-75%
+
E2M x 3 sets:
– 1 (squat) clean + 1 front squat + 1 split jerk @ 75-85%
+
E2M x 3 sets:
– 1 squat clean + 1 split jerk @ 85-90+%
B) AMRAP in 5 minutes:
– 10 box jumps w/ step down (24/20”)
– 10 push press (115/75)
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses (50/35)
– 15 air squats
R2M
AMRAP in 5 minutes:
– 10 pull-ups
– 10 front rack reverse lunges (115/75)
Fitness
A) E3MOM x 6 sets:
– 6 front squats (building
– 8/side DB half kneeling presses
– 10 banded face pulls
B) AMRAP in 5 minutes:
– 5 DB box step overs
– 10 DB push press
R2M
AMRAP in 5 minutes:
– 5 DB devil’s presses
– 15 air squats
R2M
AMRAP in 5 minutes:
– 5 strict pull-ups
– 10 goblet hold reverse lunges
Tuesday 6/25
Performance
A) E3MOM x 6 sets – bench press
– 2 @ 88-90%
Alternate after each set (3 each) –
Station 1: 8/side bent over DB/KB rows
Station 2: 12-15 bent over DB reverse laterals
B) 12 min AMRAP:
– 1200m run, in remaining time
- 10 KB swings (70/44)
- 10/7 HR push-ups
Fitness
A) E3MOM x 6 sets
– 6 bench press @ 2111 tempo
Alternate after each set (3 each) –
Station 1: 8/side bent over DB/KB rows
Station 2: 12-15 bent over DB reverse laterals
B) 12 min AMRAP:
– 1200m run, in remaining time
- 10 KB swings
- 10/7 HR push-ups
Wednesday 6/26
Performance
A) E2.5MOM x 6 sets
– 2 back squats @ 90%
B) 4 rounds for time:
– 500/400m row
– 15-12-9-6 deadlifts (225/155)
– 45-36-27-18 double unders
Fitness
A) E2.5MOM x 6 sets
– 5 back squats @ 30X1 tempo
B) 4 rounds for time of:
– 500/400m row
– 10 double KB deadlifts
– 30 single unders
Thursday 6/27
Performance
A) E2.5MOM x 5 sets:
– 5-4-3-2-2 strict press
– 8 ring rows w/ pause
*Strict presses heavier than last week.
B) Every 3 minutes x 4-6 sets:
– 200m run
– 8 double DB hang power cleans (50/35)
– 4 DB facing burpees
Fitness
A) E2.5MOM x 5 sets:
– 10-8-6-4-4 strict press (building)
– 8 ring rows w/ pause
*Strict presses heavier than last week.
B) Every 3 minutes x 4-6 sets:
– 200m run (scale to hill run) or 200/150m row
– 8 double DB hang power cleans (50/35)
– 4 burpees
Friday 6/28
Performance
- A) EMOM x 20-30 min
– 1 power snatch @ 115/75
– 2 overhead squats
– 3 toes to bar (or 1 bar muscle-up)
– 4 ring dips
RX+ use 135/95.
B) For quality:
– 100 hollow rocks
Fitness
A) EMOM x 20-30 min
– 4 alternating DB snatches
– 3 goblet squats
– 4 hanging knee raises
– 3 push-ups
B) For quality:
– 100 foot anchored strict abmat sit-ups
Saturday 6/29
8am Masters
9am CrossFit
10am Intro To CrossFit / Barbell / Open Gym
Sunday 6/30
8am Endurance
10-12pm Open Gym