Saturday 3/31 and Sunday 4/1
Saturday: No classes scheduled Sunday: Rest Day! Happy Easter!
Saturday 3/31 and Sunday 4/1 Read More »
March 2018
Friday 3/30
CrossFit: A. strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5-increasing height of pull on each rep 3. beat swing- hollow/ arch x 10 4. kip + ching over bar hold + push away x 5 5. linking reps x 3-5 B. AMRAP 10 min: 2 shuttle runs-
Thursday 3/29
CrossFit: A. Hang power clean + jerk skill work 1. Burg warmup 2. cycling reps- transition from overhead back to rack hang and from overhead to hang B. AMRAP 7 min: ascending ladder 1 Hang Power Clean and Jerk, 1 box jump 2 HPCJ, 2 box jumps 3 HPCJ, 3 box jumps… QuickFit: AMRAP 7
Wednesday 3/28
CrossFit: A. skill work for todays movements B. 6, 3 min rounds: 18 min total: 30 seconds handstand hold 30 seconds squat hold 30 seconds L-sit hold Longevity: Three sets of: Back Squat x 6-8 reps 60 sec rest Medicine Ball Hamstring Curls x 15 Rest 60 seconds Hollow body roll to superman x 5
Tuesday 3/27
CrossFit: A. Squat prep/warmup B. E3 min x 15 min: 5 back squats @ 85% of test week 3rm C. Alternating EMOM couch stretch x 6 min QuickFit: AMRAP 12 min: 20/15 calories of assault bike 10 burpees
Monday 3/26
Bring a Friend to Class Day! ALL classes: In teams of 4, with only one person working at any one time. AMRAP 15 min: Station 1- Calorie Bike Station 2- Toes-to-bar Station 3- Wallball Station 4- Rest
Saturday 3/24 Sunday 3/25
Saturday: Open gym: TBD Sunday: Rest Day
Saturday 3/24 Sunday 3/25 Read More »
Friday 3/23
CrossFit: Teams of 2: rotate each movement AMRAP 15 min: P1: Run 200m P2: 10 box jump overs P1: 20 russian KB swings Longevity: EMOM x 4 rounds: max reps Min 1: pushpress Min 2: row Min 3: jump rope/ plate hops QuickFit: Teams of 2: rotate each movement AMRAP 15 min: P1: Run 200m
Thursday 3/22
CrossFit: A. Strict pullup/ kipping pullup skill development 1. scap pulls x 5 2. strict pullups x 5- increasing height of pull on each rep 3. beat swing- hollow/arch x 10 4. kip + chin over bar hold + push away x 5 5. linking reps x 3-5 B. Alt EMOM x 10 min *max
Wednesday 3/21
CrossFit: A. Hang power clean warmup/ skill work 1. burg. warmup 2. cycling reps- transitioning to mid thigh and tng B. AMRAP 8 min: 8 hang power cleans 8 burpees- lateral jump over bar Longevity: A. DB clean skill work B. AMRAP 7min: 5 tall box step ups 5 DB cleans- pass through full squat
