Tuesday 6/19
CrossFit: CF-Benchmark ‘Nancy’ 5 rounds for time of: 400- meter run 15 overhead squats Quickfit: AMRAP 4min: x3 sets 12/9 calories of assault bike 400 meter run Max reps of Dumbbell Push Press Rest 2 minutes between sets
Monday 6/18
CrossFit: Team Workout AMRAP 20 minutes of: 5 pullups 10 wall-ball shots 15 american kettlebell swings *two person team, rotating every movement. Ex: P1 pullups. P2 wall-balls. P1 kettlebell swings. etc… Longevity: AMRAP 20 minutes of: 5 pullups/ring row 10 wall-ball shots 15 russian kettlebell swings *two person team, rotating every movement. Ex: P1 pullups.
Saturday and Sunday 6/16 & 6/17
Saturday 6/16: 8-10a: Open Gym/Performance Training 10-11a: Week 2/Day 2 Endurance Course 11a-Noon: Free Members Only Team WOD 12:30-3p: SIOS Team Training Sunday 6/17: Rest Day! Go enjoy the outdoors!
Saturday and Sunday 6/16 & 6/17 Read More »
Friday 6/15
CrossFit: Team Triple 3 Teams of 2 split work however with only 1 partner working at a time For time: 3000m Row 300 Double Unders 3-mile Run *this should be a long-duration workout, but not so long that you die. Keep it long. Lvl 2: 2000m row 200 DU 2 mile run Lvl 1: 1500m
Thursday 6/14
CrossFit: E2Min: A. Front Squat 3-3-3 reps B. Push Press 3-3-3 reps C. Thruster 3-3-3 reps *experienced athletes can go as heavy as possible. Newer athletes can use this as an opportunity to drill the movements QuickFit: for max reps: 3 minutes Assault Bike 2 minutes Russian Kettlebell Swings 3 minutes Assault Bike 2 minutes
Wednesday 6/13
CrossFit: E3Minx30 min (10 sets): Assault Bike 600 meters *reduce the total number of rounds if pace falls drastically, but most will not need to alter their distance. *the intention is INTENSITY! Longevity: Same as CF Group Class QuickFit: 3 rounds for time 20 Single-arm Alternating DB Snatches 20 Jumping lunges (10 per side) 10
Tuesday 6/12
CrossFit: A. Handstand/Handstand Kickups/Handstand Walks B. Death by handstand walk 10′ increments Lvl 3: Walk 10′ increments Lvl 2: Wall/box hand releases, increments of 10 each min Lvl 1: Bear crawl walk, 10′ increments QuickFit: AMRAP 15 min: 20/15 cals of assault bike 20 pushups 10 wall balls
Saturday 6/9 & Sunday 6/10
Saturday June 9th: 8-10a: open gym/performance training 10-11a: Week 1/day 2 endurance course 11a-Noon: FREE members only team WOD. Sunday June 10th: Rest Day! Get out and enjoy the great outdoors!
Saturday 6/9 & Sunday 6/10 Read More »
Friday 6/8
CrossFit: CF- Benchmark Helen 3 rounds for time of: Run 400 meters 21 Kettlebell Swings 12 Pull-ups Longevity: CF- Benchmark Helen 3 rounds for time of: Run 400 meters 21 Kettlebell Swings 12 Pull-ups QuickFit: AMRAP in 12 min: 6 Dumbbell Thrusters 12 V-ups/Sit-ups
Thursday 6/7
CrossFit: In Teams of Three, AMPRAP 15 min: 6 Single-Arm Dumbbell Snatches (3 per side) 6 Burpee *Teams will cycle through full rounds one at a time, with only one member working at a time. The goal is to move as quickly as possible, minimizing your partners’ rest periods and racking up as many rounds
