CrossFit: 15.3 Complete as many rounds and reps as possible in 14 min of: 7 ring muscle-ups 50 wall-ball shots 100 double-unders Longevity: AMRAP 14 min: 7 ring rows 21 air squats 42 SU jump rope QuickFit: 4 rounds: 10 cals arms and legs 10 cals arms only 10 cals legs only
CrossFit: A. Power Clean Skill Work B. E1:30 x 12 min 1 power clean from floor + 1 power clean from above knee QuickFit: L3: Row 5k L2: Row 4k L1: Row 3k
CrossFit: 15.5′ V2.0 27-21-15-9 reps for time of: Row (calories) DB Thrusters Longevity: Row max cals 4 min DB thrusters 4 min Row cals 3 min DB thrusters 3 min Row cals 2 min DB thrusters 2 min Row cals 1 min DB thrusters 1 min QuickFit: 2 sets for max reps, each against a
Saturday: 8-10am: Open Gym/ Open makeup 10-11am:Weightlifting 11am: Gym closed. Sunday: Rest Day!
Saturday 2/24 and Sunday 2/25 Read More »
**Morning Classes ONLY CrossFit: Teams AMRAP 15 min: Run 200m 2 person teams P1 runs 200m, P2 rests P2 runs 200m, P1 rests Longevity: Every 2 minutes, for 18 minutes: Station 1: DB death march x 20 reps Station 2: Tempo push-ups x 10-15 reps Station 3: ring rows x 8-12 reps QuickFit: AMRAP 15
CrossFit: A. Handstand/handstand pushup skill work B. Tabata handstand pushups 20x10x8 QuickFit: Every minute, on the minute, for 15 min: Min 1: 9 strict L-Seated DB presses on floor Min 2: 10-15 burpees Min 3: V-ups/situps/plank on knees or toes
CrossFit: A. Overhead squat prep/mobility B. Overhead squat 1-1-1-1-1-1-1 reps E2MOTM Longevity: Back Squat 1-1-1-1-1-1-1 reps E2MOTM QuickFit: 40 wall ball shots 20 box jump or step 30 wall ball shots 15 box jump or step 20 wall ball shots 10 box jump or step
CrossFit: 12.1 AMRAP 7 min: Burpees to 6″ above max standing height reach QuickFit: 12.1 AMRAP 7 min: Burpees
CrossFit: For time: 60 single-leg squats, alternating 50 wall-ball shots 40 box jumps 30 deadlifts 20 power cleans 10 front squats Longevity: A. setup. review todays movements B. 1 min each: 1. box step ups 2. wallball/squat to ball 3. box jumps/plate jump 4. KB deadlift 5. medball power clean 6. goblet squat QuickFit: For
Saturday: 8a-9am: Open Gym 8a-10am: Performance Training 9a-10am: Pull-up Clinic! 10am-11am: Weightlifting Class 11a-12pm: Team workout – from the hopper! Sunday: Rest Day!
Saturday 2/17 and Sunday 2/18 Read More »
