*If you received an email from Front Desk saying that your payment failed then PLEASE IGNORE IT! We are now exclusively using Zen Planner and this was the first month that your payments were processed on ZP. Now if you received an email from ZP saying that your payment failed then please update your information! We had a handful of people who’s payment information didn’t transfer properly from FD to ZP. Please let me know if you have any questions!

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Monday 5/2

A) E2MOM x 18 min – Back Squat

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

 

B) EMOM x 15 min:

1: 12 KB swings + 6 goblet squats (AHAP)

2: 12/9 cal row

3: 4-8 strict pull-ups

 

*Row 15/12 cal if able.

 

Tuesday 5/3

A) E2MOM x 12 min (6 sets)

– power clean + jerk cluster 1.1

*Rest 10 seconds max between reps

*Build from 65% to a heavy set

*Can use push jerk or split jerk

 

B) Five rounds for time of:

– 5 shoulder to overhead (155/105 lbs)

– 10 burpees over the barbell

 

Masters

A) EMOM x 15 min

1: Deadlift 10-10-8-8-6 (build in weight/set)

2: 8-10 DB tricep extensions

3: rest and load heavier for next DL set

 

B) 3 rounds not for time:

– 20 DB weighted box step ups (alternating)

– Sled drag down and back (heavy and fast)

– Plank 45-90 seconds

– Bent over rows (use KBs) x 8-10/ side

 

*move steadily from movement to movement

 

Wednesday 5/4

A) Every 8 or 10 min x 32-40 min (4 sets)

– Row 500/400m

– 10 front squats @ 55% (from ground)

– 20 pull-ups

– 30 wallballs (20/14)

 

*RX+ complete with CTB pull-ups

*Record times on each set and record when finished.

 

B) 3 sets not for time (mobility):

– Foam roll lats x 60 sec/side

– Couch stretch x 60 sec/side

– Leg up on bench at 90 degrees stretch x 60 sec/side

 

Thursday 5/5

A) E3MOM x 15 min (5 sets) – Deadlift

Set 1 – 10 @ 50%

Set 2 – 10 @ 60%

Set 3 – 8 @ 70-75%

Set 4 – 6 @ 80-85%

Set 5 – 4 @ 85-90%

*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)

– R60S

– bent over BB row x 6-8 # 20X1

– R60S

– 30-45 sec nose and toes handstand hold (accumulated)

– R60S

– 15-20 bent over flys with 5#+/hand @ 2111

– R60S

 

Masters

A) EMOM x 15 min (5 sets)

1: 5 bench press (building – heavier than last week)

2: 12 goblet squats

3: 10 Weighted sit-ups (end with plate fully extended overhead)

 

B) Every 6 minutes x 18 min (3 sets)

– Run 400m or Row 500/400

– 20 DB snatches (alternating)

– 20 walking lunges

– 10 NPU burpee box step ups (knee height)

 

*Turns into AMRAP if you can’t keep up with interval timing.

 

Friday 5/6

A) E2MOM x 14 min – Strict Overhead Press

Set 1 – 5 reps @ 50%

Set 2 – 5 reps @ 60%

Set 3 – 5 reps @ 70%

Sets 4-7 – 3 reps @ 85-90%

R2-3M

Set 8 – 10 reps @ 70-75% (heavier than 4/29)

 

B) For time:

– Run 600m

– 20 hang power cleans (135/95)

– 60 double unders (180 singles)

– Run 400m

– 15 hang power cleans

–  40 double unders (120 singles)

– Run 200m

– 10 hang power cleans

– 20 double unders (60 singles)

 

*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.

 

Saturday 5/7

8am Masters CF

9am CrossFit

10am Barbell

 

Sunday 5/8

8am CF Endurance

You’ll see that we’ve got a pretty sick new computer set-up at the gym. This is the first step in an attempt to phase out the whiteboard. Once you check into class via the iPad kiosk, you will then see your name listed under the class on the TV. You can click on your icon and log in your your workout result as well as see others times and weights from earlier classes. There is also a calculator to calculate correct weight percentages! Everyone is free and encouraged to use the computer to log in their scores/weights!

Remember 3 things as you attend class this week:

1. Sign up for the class you wish to attend with your ZP phone app.
2. Sign in once you get to the gym on the iPad kiosk.
3. Log in your results after the workout with your ZP phone app OR on the gym computer.

Sign Up –> Sign In –> Log In

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Monday 4/25

A) E2MOM x 16 min (8 sets)

– 2 power cleans + 1 jerk

*Build from 65-85% of max C&J

 

B) 4 rounds for time:

– 400 m run

– 10/7 strict HSPUs or 10 L-seated DB press

– 10 CTB pull-ups or strict pull-ups or 5/3 muscle ups

 

Tuesday 4/26

A) E2MOM x 16 min – Back Squat

Set 1 – 5 reps @ 60-65%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 3 reps @ 80-85%

Set 5 – 2 reps @ 85-90%

Set 6 – 1 reps @ 90-93%

Set 7 – 5 reps @ 80%

Set 8 – 5 reps @ 80%

*If you completed every set on 4/15, try for the heavier percentage.

 

B) E4MOM x 16-20 min (4-5 sets)

– 20 walking lunges (53ish/35ish/hand)

– 15/12 cal row

– 20-50 double unders

*Use KBs or DBs for lunges in a farmer’s carry hold

 

Wednesday 4/27

A) Every 2 min x 12 min (6 sets):

– 3 position snatch

(high hang, mid thigh, 2” below the knee – pause at each position for 1 sec)

*work from 60-80%

 

B)  For time:

– 10 power snatch (135/95, 115/75, 95/55)

– 20 shoulder to overhead

– 30 box jumps-SD (24/20”)

– 400 m run

– 30 box jumps-SD

– 20 shoulder to overhead

– 10 power snatch

 

Thursday 4/28

A) E3MOM Deadlift

*Set 1 – 10 reps @ 50%

*Set 2 – 10 reps @ 60%

*Set 3 – 10 reps @ 70%

*Set 4 – 8 reps @ 75%

*Set 5 – 6 reps @ 80%

Compare to 4/21

 

B) 3 rounds not for time:

– 6 DB/KB bulgarian split squats each leg @ 30X1

– R60S

– 45 sec handstand hold (freestanding or with wall assist trying to find balance points)

– R45S

– 10 DB/KB chinese rows @ 2111

– Rest as needed

 

C) Row 1000m for time

 

Friday 4/29

A) Strict Overhead Press

* Set 1 – 5 reps @ 50%

* Set 2 – 5 reps @ 60%

* Set 3 – 5 reps @ 70%

* Set 4 – 3 reps @ 85-90%

* Set 5 – 3 reps @ 85-90%

* Set 6 – 3 reps @ 85-90%

R2-3M and then…

* Set 7 – 10 reps @ 70-75% (heavier than 4/25)

 

B) 21-15-9 reps for time:

– thrusters (95/65)

– toes to bar

 

C) 3 rounds not for time:

– 15-20 sec of flutter kicks in L-sit position (accumulated)

Rest as needed

 

Saturday 4/30

8am Masters CrossFit

9am CrossFit

10am Barbell

11am Free Intro to CrossFit

 

Sunday 5/1

8am CrossFit Endurance