CrossFit: A) 3 sets of: Goblet Squat x 10 reps rest 45 seconds Theraband Face Pulls x 15 reps rest 45 seconds Russian KB Swings x 20 reps rest 45 seconds Strict Ring Rows x 10 reps rest 45 seconds B) Four sets of max reps of air squats against a 2-min clock (8 min […]
Saturday: 8-10am: Open Gym 10-11am: gymnastics week 6 11am: Gym closed for cleaning Sunday: Happy Mothers Day! Rest Day!
Saturday 5/12 – Sunday 5/13 Read More »
** There will not be 11:15am QuickFit today so please sign in to a Crossfit class to complete the workout CrossFit/QuickFit: A. 3 sets of: DB shoulder press x 8-10 reps Rest 45 sec Step-ups with Dumbbells x 8-10 reps Rest 45 sec Side plank x 30-45 sec each side Rest 45 sec B. 3
CrossFit: 1 mile run time trial rest 5 min 10 rounds of ‘Cindy’ for time QuickFit: 3 rounds for time: Run 400/300/200m 10 DB manmakers
** There will be no 11:15am QuickFit classes today so please sign into a CrossFit class to complete the workout CrossFit/QuickFit: A. Three sets of: Bulgarian split squat x 8-10 reps each single-arm DB shoulder press x 8-10 reps each B. 15, 12 and 9 reps for time of: Dumbbell Thrusters Burpee to target 6″
CrossFit: Teams of 2: AMRAP 20 min: *teams run together and split swings however needed Run 400m 50 Russian KB swings QuickFit: 3, 4 min rounds, rest 1 min after each round: 40/30 cal row with remaining time, toe/knee pushups
CrossFit: 3, 4 min rounds, rest 1 min after each round: 50/40 calorie of row with remaining time, parallette pushups Longevity: A. Russian KB Swing progression B. AMRAP 10 min Bike .4km 20 russian KB swings QuickFit: 4 sets of KB RDL x 8-10 reps Dumbbell shoulder press x 8-10 reps each half kneeling get-ups
Saturday: 8-10am Open Gym 10-11am: gymnastics week 5 11am: Gym closed for cleaning Graduation Day! Congrats to Seniors! Sunday: Rest Day!
Saturday 5/5 – Sunday 5/6 Read More »
CrossFit: AMRAP 10 min: ascending ladder by 1: 1 cluster-clean into thruster 1 burpee over bar 2 cluster, 2 burpee,… Longevity: 4 sets for quality: Romanian deadlift x 4-6 reps Rest 45 sec DB shoulder press x 6-8 reps Rest 45 sec Jump rope practice x 45-60 sec Rest 45 sec QuickFit: 3 rounds for
CrossFit: 4 sets for quality: 30 sec of russian KB swings Rest 30 sec 30 sec of goblet squats Rest 30 sec 30 sec of L/R side turkish get ups Rest 30 sec 30 sec of goblet reverse lunges Rest 30 sec 30 sec of L/R side KB windmills Rest 30 sec QuickFit: 5 rounds:
