Thanks for helping make our 4th Birthday a blast on Saturay! Can’t wait to see what year 5 brings!

Notable Events

Monday – Start of new Prep Course 7:30-8:30pm

Thursday – Mobility from 6:30-7pm w/ RJ

Saturday – Free Intro to CrossFit class from 11am-12pm

October 15th (Thursday) – No Shower Happy Hour @ TBD

October 24th (Saturday) – Top Golf outing

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Weekly Programming 

Monday 9/28

A) 5 sets:

Back squat x 2-3 @ 90%; rest as needed

+

AMRAP in 60 sec, x 5 sets:

– 12 KB swings (70/53)

– Max reps of wallballs (20/14)

R60S between sets

 

Tuesday 9/29

A) Every 90 seconds x 12 min (8 sets)

– 1 power clean + 2 split jerk

*Hold catch of split jerk 2 seconds. Build to something heavy. Second 4 sets should be tougher.

+

For time:

15 Ground to overhead (135/95, 115/75, 95/65, 75/35)

15 Pull-ups

400m run

12 Ground to overhead (95/65 lbs)

12 Pull-ups

400 Meter Run

9 Ground to Overhead (95/65 lbs)

9 Pull-Ups

400 Meter Run

 

Wednesday 9/30

A) EMOM x 15 min

1: Bench press x 5 @70%

2: BB bent over rows x 8-10 @ 2011 (moderate)

3: Rest (open up hips)

B) EMOM x 21 min

1: AMRAP ring dips

2: 12 x Weighted sit-up (25+/15+)

3: 10 x BB front rack reverse lunges (135/95, 115/75, 95/65, 75/45)

*If you can go 15+ on ring dips then do the movement strict.

 

Thursday 10/1

A) Every 3 minutes, for 9 minutes (3 sets):

Deadlift

Build to 60% then…

Set 2 – 6 reps @ 65%

Set 3 – 6 reps @ 70%

Set 4 – 6 reps @ 75%

+

Pick depending on rowing ability:

Every 6 min x 3 sets

– Row 1000/800m (advanced)

– 20 burpees over erg

OR

– Row 750/600m (intermediate)

– 16 burpees over erg

OR

– Row 500/400m (beginner)

– 12 burpees over erg

 

Friday 10/2

A) Every 2 minutes, for 6 minutes (3 sets):

(Snatch Push Press + Overhead Squat with Pause) x 4 reps

(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

B) Every 90 sec x 15 min

3 stop halting snatch deadlift + snatch

*Pause 2 seconds below knee, above knee, at pockets. Reset to ground, then perform another full snatch @ 65-80%.

+

For time:

– 12 Power snatches (115/75, 95/55, 75/35)

– 12 Box jumps – SD (24/20″)

– 9 Power snatches

– 9 Box jumps – SD

– 6 Power snatches

– 6 Box jumps – SD

– Run 400 Meters

Join us for our 4th Birthday Bash and 300 Challenge this Saturday! Details and sign-up links CLICK HERE.

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Monday 9/21

A) Front squat

– Quickly build to 80% in 5 reps

Then, E2MOM x 10 min:

min 0: 1 x 85%

min 2: 1 x 85-90%

min 4: 90%

min 6: 90+%

min 8: 90+%

*Go for a PR if feeling it!

+

5 rounds for time:

– 5 front squats (155/105,135/95, 95/65)

– 5 burpee pull-ups

 

Tuesday 9/22

A1) Push Press TnG x 3 (tough but build each set); R20S

A2) Weighted/Negative pull-up cluster 1. 1. 1; R10S/2M x 4 sets

*Compare to 9/1

+

Four rounds for max reps of:

60 seconds of Rowing for Calories

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Box-Jumps – SD (24/20”)

Rest 90 seconds

 

Wednesday 9/23

A) E2MOM x 20 min (10 sets)

– 3 position squat clean (high → knee → floor)

*Does not have to be TnG

+

For time at 95+%:

30 Calorie Row

30 Over the Bar Burpees

30 Hang Cleans (135/95 lbs)

+

3 sets of 10-15 floor wipers 135/95

*Perform w/ partner

 

Thursday 9/24

AMRAP x 10 min @ 80%

– 12 wallballs 20/14

– 10 ring rows

– 50 double unders

AMRAP x 10 min @ 80%

– 12 Russian KB swings 70/53

– 10 Goblet squats

– 400 m run

R5M

AMRAP x 10 min @ 80%

– 12 DB push press 35/25

– 10 T2B

– 500/400 m row

R5M

 

Friday 9/25

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2 reps @ 85%

Set 3 – 1 rep @ 90%

Set 4 – 1 rep @ 93-95%

Set 5 – 1 rep @ 97-99%

Set 6 – 1 rep @ 102% or more

+

For time:

– 30 Front rack reverse lunges (115/75, 95/55, 75/35)

– 10 HSPU or L-seated DB press

– 20 Front rack reverse lunges

– 10 HSPU or L-seated DB press

– 10 Front rack reverse lunges

– 10 HSPU or L-seated DB press

 

Saturday 9/26

10-11:30am – 300 Challenge

11:30-3pm – 4th Birthday Bash