Hey all – we are making a big announcement tomorrow about scheduling so be on the look out!

We are putting Wednesday mobility classes on hold starting this week. You will see why tomorrow.

Check out our sweet new promo video. You might see a few familiar faces!

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Monday 6/6

A) E3MOM x 12 min

1: Tempo back squat 4-5 reps @ 32X1 (start @ 65%)

2: 8-10 ring rows @ 30X1 (as horizontal as possible)

3: rest and increase load if able

 

B) Every 5 min x 20 min (4 sets):

– 400m run

– 10 CTB pull-ups

– 10-15 ring dips

OR

– 400m run

– 3-5 muscle ups

 

Tuesday 6/7

A) E2MOM x 20 min (10 sets)

– 1 (squat) clean & (split) jerk

*start at 65% and build to something heavy. Goal is to have no misses.

 

B) Every 90 seconds, for 15 minutes (10 sets):

– 5 TnG Power cleans (185/125, 155/105, 135/95, 115/75, 95/65)

– 6-10 Burpees Over the Barbell

*Choose a weight so that all sets of power cleans are UB.

*Focus on breathing rate through sets and not redlining.

 

Wednesday 6/8

A) EMOM x 15 min

1: Bench press x 2-3 @ 30X1 (heavier than 5/24)

2: Weighted pull-up cluster 1.1.(1) – R10S between reps

OR Negative pull-ups

3: BB Good mornings x 6 reps @ 30X1

 

B) With a partner complete 4-5 sets each:

– 500/400m row

*After partner A completes their row, partner B starts right in.

*Goal is to stay at 90% aerobic pace and to stay consistent.

*If you completed all sets last time try and take 2-3 seconds off your average.

 

Thursday 6/9

A) Four sets:

– Rear Foot Elevated Split Squat x 6-8/leg @ 30X1

– R60S

– Single arm DB press x 6-8/arm @ 21X1

– R60S

 

B) 4 sets, with a 3 minute clock:

– Run 400m

– Max reps DB burpees (55/35ish lbs)

(push-up, power clean, push press)

Rest 2 minutes

 

C) 3 sets:

– Bent over BB row x 8-10 reps @ 20X0 (moderate weight, good tempo)

Rest as needed

 

Friday 6/10

A) E2MOM x 20 minutes (10 sets):

– Hang Snatch + Snatch + Overhead Squat

*Start at 60-65% and build to something heavy but sharp.

 

B) AMRAP in 8 min @ 90-95%:

– 5 power snatches (135/95, 115/75, 95/65)

– 7 toes to bar

– 9 box jump overs (24/20”)

 

C) 3 sets:

– 8 partner assisted floor glute ham raises

– 20 banded pull-aparts (squeeze shoulder blades)

 

Saturday 6/11

8am Masters

9am CrossFit

10am Barbell

 

Sunday 6/12

8am Endurance

Thank you to all who came out to take on Murph yesterday. If you ripped, please take care of it! You might even have to tape up your hand with some athletic tape to get through a few of these workouts!

It is a short week so try and make it in at least 4 times!

Remember: Mobility on Wednesday at 7:30pm with RJ!

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Monday 5/30 – Regular classes cancelled

Memorial Day Murph

For time (full):

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 squats

– 1 mile run

*Wear a 20lb vest if you have one.

 

For time (half):

– 800 m run

– 50 pull-ups

– 100 push-ups

– 150 squats

– 800 m run

 

Tuesday 5/31

A) E2MOM x 16 min

– 1 (squat) clean & (split) jerk

*start at 65% and build to something heavy. Goal is to have no misses.

 

B) AMRAP in 12 min at 80-90%

– Run 200 meters

– 10 Alternating DB snatches (50-75/25-45)

– 30 double unders (90 singles)

 

Masters

A) EMOM x 15 min

1: Back squat x 10-10-8-8-6 (building)

2: 3 negative pull-ups (rest 5 seconds between reps)

3: rest and build on back squat

 

B) 12 min AMRAP:

– Run 200 meters

– 10 Alternating DB snatches

– 12 sit-ups

– 14 walking lunges/box step-ups

 

Wednesday 6/1

A) EMOM x 15 min

1: Bench press x 3-4 @ 30X1 (heavier than 5/24)

2: Weighted pull-up x 2-3

OR 6-8 bent over double DB row

3: Dual DB Romanian deadlifts x 8-10 @ 20X1

 

B) Every 5 minutes x 20-25 min (4-5 sets)

– 500/400m row

*Goal is to stay at 90% aerobic pace and to stay consistent. You shouldn’t stray more than 3 seconds off your initial time

 

Thursday 6/2

AMRAP in 8 minutes:

– 5 Thrusters (135/95, 115/75, 95/65)

– 10 Power Cleans

– 15 Pull-Ups

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 20 Kettlebell Swings (53/35)

– 30 Walking Lunge Steps

– 40 Double-Unders (100 singles)

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 10 Burpees

– 20/15 Perfect Push-Ups

– 30 Anchored Sit-Ups

 

B) 3 sets:

– 10-12 single arm BB landmine row (perpendicular to BB) @ 2111

– 8-10 L-seated DB strict overhead press @ 2111

R60S

 

Masters

AMRAP in 8 minutes:

– 6 DB thrusters

– 8 DB hang power cleans

– 10 ring rows

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 20 Kettlebell Swings (53/35)

– 30 Walking Lunge Steps

– 40 Double-Unders

Rest 4 minutes, and then…

 

AMRAP in 8 minutes:

– 10 Burpees

– 20 Push-Ups

– 30 Anchored Sit-Ups

 

Friday 6/3

A) E2MOM x 12 min

– 3 Overhead squats @ 32X1

*Work on depth and form (mobility) before adding weight. Build to a heavy 3 if possible.

 

B) 5 rounds for time:

– 5 power snatches (115/75, 95/65, 75/45)

– 10 front rack reverse lunges

– 200 m run

 

Saturday 6/4

8am Masters

9am CrossFit

10am Barbell

11am Free Intro To CrossFit

 

Sunday 6/5

8am Endurance