September 2024

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus for those who did Wed test;3-5 Sets each side:Windmills x 5 (slow and controlled)Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your […]

Test Day 5 CrossFit: time frames same as Monday A. OHS max:WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5#L5: Male (200+)L5: female (165)If 100# 35+L4: male (165)If less 15#L4:female (135)If no records, 15#L3: male (135)L3: female (105)L2: male (105)L2 female (75)L1:

CrossFit:If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus for those who did Mondays test;Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Back Squat x 10 reps @ 30X1Station 2 – Tall Box

Test day 4 will be Monday/TuesdayTest day 5 will be Wednesday/ThursdayTest day 6 will be Friday/Saturday Test Day 4 CrossFit: Performed the same way as last week with E2MOM x 20 min; A. Front Squat 1 rmWU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 –

REST DAY Mobility and Maintenance

8-10a: Open gym/ Make up test week

Test Day 3 CrossFit: A. Deadlift 1rmdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. HSPU: reverse tabata, get at least 3 for 8 roundsHandstasnd pushups6 RX5 1 abmat4 Toes- on box3 knees

CrossFit: If you missed Wednesday’s test, come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus for those who did Wednesdays Test;Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Kettlebell Windmills x 5-6 reps each armStation 2 – Tall Box

Test Day 2 CrossFit: A. Pushpress testdetails: same time frame/flow as BS from Monday. WU: 35 – 45 – 55 – 65 – 75/ WO: 80 – 85 – 90 – 95 – 100 or 5# B. 2000m row time trialdetails: post total finish time as well as avg. 500m split

CrossFit: If you missed Mondays test come into classes today, otherwise go out for a light walk/jog just to keep the body moving and feeling good. CrossFit bonus work for those who already did Mondays test;3-5 sets of:Dumbbell Shoulder Press x 8-10 repsRest 45 secondsBanded Face Pull to Overhead Press x 10-12 repsRest 45 secondsStrict