Snatch work and more for midweek!
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
WEDNESDAY Strength Snatch [Video] Complete 7 Sets of 2 Squat Snatch @65% of 1rep. Reset and take no longer than 15 seconds between reps.
Conditioning For Time: 50 Calorie Row 40 Power Snatch (#75/55) 30 Lateral Barbell Burpees 20 Calorie Row 10 Lateral Barbell Burpees
The Snatch
Front Squats and more for Tuesday!
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
TUESDAY Strength Front Squat [Video] Complete 8-6-4-2-2 Reps at the following percentage of 1rep: 55%, 60%, 65%, 70%, 70%
Conditioning For Time: Run 1000 meters 50 Back Squats (#95/65 from the floor) 30 Toes to Bar (12 Ring Muscle-ups for Rx+)
Front Squats
Oly Complex and more for Monday!
Nutrition Challenge Our next Nutrition Challenge starts today, 10/2! Good luck to everyone, and stick with it!
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
MONDAY Strength Power Clean [Video] Push Jerk [Video]
Complete 3 Sets of 5 Touch & Go Power Clean + Push Jerks (#135/95 Rx; #155/105 Rx+) Complete 1 Set of Max Reps T&G Power Clean + Push Jerks
Conditioning For Time: Run 800 meters 100 Push Press (#75/55 Rx; #105/70 Rx+) Run 800 meters
* Complete 10 Burpees upon every drop of the bar during Push Press.
Power Cleans
Sunday Funday!
Nutrition Challenge Our Nutrition Education Workshop is TODAY, 10/1 at 11am. We will go over the challenge and other details at that time.
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
SUNDAY Partner Workout For Time: 50 Calorie Row 40 Kettlebell Swings (#55/35 Rx; #70/55 Rx+) 60 Pull-ups (C2B for Rx+) 40 Kettlebell Swings 70 Goblet Squats 40 Kettlebell Swings 80 KB Sumo High-Pulls 40 Kettlebell Swings 50 Calorie Row
Saturday Partner Workout!
8am Bootcamp, 9am CrossFit, and 10am Open Gym
Nutrition Challenge Our next Nutrition Education Workshop will be Sunday, 10/1 at 11am. We will go over the challenge and other details at that time.
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
SATURDAY Partner Workout AMRAP in 7 Minutes: • 5 Hang Power Snatch (#115/80 Rx; #135/95 Rx+) • 10 Box Jump Overs (24"/20")
Rest 2 Minutes
AMRAP in 7 Minutes: • 5 Hang Power Clean & Jerk (#115/80 Rx; #135/95 Rx+) • 10 Front Squats (#115/80 Rx; #135/95 Rx+)
Rest 2 Minutes
Run 1200 meters
* Partners alternate rounds in each AMRAP and run together.
Friday Gymnastics work and more!
Nutrition Challenge Our next Nutrition Education Workshop will be Sunday, 10/1 at 11am. We will go over the challenge and other details at that time.
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
FRIDAY Skill Work Pull-ups [Video] Double Unders [Video]
EMOM for 12 Minutes: • Minute 1: 8 Pull-ups • Minute 2: 30 Double Unders
Conditioning AMRAP in 18 Minutes: • 10 Deadlifts (#135/95) • 15 Hand Release Push-ups • Run 200 meters
* Each round men add #15's/women add #10's.
Kipping Pull-ups
Thursday Back Squats and more!
Ladies Night Thursday, September 28 at 6:30pm. NO REGULAR 6:30 or 7:30! Gentlemen, kindly come to an earlier class hour.
Nutrition Challenge Our next Nutrition Education Workshop will be Sunday, 10/1 at 11am. We will go over the challenge and other details at that time.
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
THURSDAY Strength Back Squat [Video] Complete 6 Sets of 3 Back Squats at 80% of 1rep.
Conditioning For Time: 50 Calorie Airdyne 30 AbMat Sit-ups 50 Kettlebell Swings (#55/35) 30 AbMat Sit-ups 50 Goblet Reverse Lunges (#55/35) 30 AbMat Sit-ups
Back Squats
Snatch work and more for midweek!
Ladies Night Thursday, September 28 at 6:30pm. Gentlemen, kindly come to an earlier class hour.
Nutrition Challenge Our next Nutrition Education Workshop will be Sunday, 10/1 at 11am. We will go over the challenge and other details at that time.
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
WEDNESDAY Strength Snatch [Video] Complete 7 Sets of 2 Squat Snatch @60% of 1rep. Reset and take no longer than 15 seconds between reps.
Conditioning AMRAP in 2 Minutes: Burpees AMRAP in 3 Minutes: Double Unders AMRAP in 3 Minutes: Power Snatch (#95/65 Rx; #115/80 Rx+) AMRAP in 4 Minutes: Calorie Row
The Snatch
Front Squats and more for Tuesday!
Ladies Night Thursday, September 28 at 6:30pm. Gentlemen, kindly come to an earlier class hour.
Nutrition Challenge Our next Nutrition Education Workshop will be Sunday, 10/1 at 11am. We will go over the challenge and other details at that time.
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
TUESDAY Strength Front Squat [Video] Complete 8-6-4-2-2 Reps at the following percentage of 1rep: 50%, 55%, 60%, 65%, 65%
Conditioning For Total Time: 3 Rounds Of: • 20 Toes to Bar • 40 Wall Ball Shots (#20/14)
Then Run 1200 meters
Front Squats
Oly Complex and an AMRAP for Monday!
Ladies Night Thursday, September 28 at 6:30pm. Gentlemen, kindly come to an earlier class hour.
Nutrition Challenge Our next Nutrition Education Workshop will be Sunday, 10/1 at 11am. We will go over the challenge and other details at that time.
Barbells For Boobs
Saturday, October 14.
Facebook event page here.
MONDAY Strength Power Clean [Video] Push Jerk [Video]
Complete 3 Sets of 5 Touch & Go Power Clean + Push Jerks (#135/95 Rx; #155/105 Rx+) Complete 1 Set of Max Reps T&G Power Clean + Push Jerks
Conditioning AMRAP in 18 Minutes: • 30 Alternating Dumbbell Snatch (#50/35) • 15 Burpee Box Jump Overs (24"/20") • Run 200 meters
Push Jerk
