CrossFit: 3 Rounds for time of: 100 ft walking lunge 50 squats 50 DB deadlifts (unbroken) Longevity: 3x 1 min each: 1. Walking lunges 2. Squats 3. DB Deadlifts QuickFit: 3 rounds for time of: 20 assault bike cals 10 v-ups 40 walking lunges with KB goblet hold
CrossFit: Teams of 2 alternate movements to complete AMRAP 20 min: 3 Strict handstand push-ups 6 Pull-ups 9 Toes-bar 12 Russian KB Swings 15 Calorie Row Partner A does 3 strict HSPU, Partner B does 6 pull-ups, Partner A does 9 toes-bar, Partner B does 12 Russian KB Swings, Partner A does 15 cal row, …
CrossFit: A. Handstand/handstand kickups/handstand walks B. Death by Handstand walks, 10′ increments L3: walk 10′ increments L2: wall/box hand release, increments of 10 each minute L1: bear crawl walk, 10′ increments QuickFit: 30 Russian KB Swings 15 DB Presses 20 Russian KB Swings 10 DB Presses 10 Russian KB Swings 5 DB Presses *stimulus goal …
Find a partner and get signed up for our In House Throwdown! The event will be from 9am-2pm.
CrossFit: A. Handstand/handstand pushup skill work B. Tabata handstand pushups 20x10x8 QuickFit: Complete as many rounds and reps as possible in 10 min of: 10 calorie of assault bike 20 russian kettlebell swings
CrossFit: Back Squat 10-10-10-10-10 reps, E4 min OTM x 20min QuickFit: 5 rounds for max reps: :30 rowing for max cals, :30 rest :30 jump rope SU/DU for max reps, :30 rest
CrossFit: “Open 16.3” Complete as many rounds and reps as possible in 7 min of: 10 power snatches 3 bar muscle-ups QuickFit: Three rounds for time of: 20 cal bike 20 reverse DB lunges 10 pushups
CrossFit: 21-15-9 reps for time: Toes-bat Front squat Box jumps QuickFit: In teams of two, partners alternate rounds for as many rounds and reps as possible in 15 min of: 5 DB push presses 10 burpees
CrossFit: In teams of 2, partners alternate FULL rounds for as many rounds and reps as possible in 15 min of: 10 alternating DB snatches 10 burpees over DB QuickFit: Complete as many rounds and reps as possible in 10 min of: 10 wall ball shots 10 V-ups
Saturday: 8am-10am: Open Gym/Performance Training 10am-11am: Weightlifting 11am-Noon: Free Member Team Workout from the hopper! Sunday: Rest Day!
