Thursday 2/8
CrossFit: 21-15-9 reps for time: Alt. DB snatch Box Jumps QuickFit: AMRAP 10 min: Ascending ladder: 1 burpee, 1 ball slam 2 burpee, 2 ball sam 3 burpee, 3 ball slam…
Wednesday 2/7
CrossFit: Teams of 2: EMOM x 20 min Min 1: assault bike max cals Min 2: DB pushpress x max reps Min 3: Wallball x max reps Min 4: Dips x max reps Min 5: rest Longevity: EMOM x 15 min FGB style of: Min 1: assault bike cals Min 2: DB pushpress Min 3:
Tuesday 2/6
CrossFit: A. Strict pullup/kipping pullup/chest-bar skill development B. Reverse Tabata: 10 on x 20 off x 8 rounds QuickFit: Alternating EMOM for max reps: 4 rounds/12 min of: Min 1: Bike cals Min 2: DB pushpress Min 3: rest
Monday 2/5
CrossFit: A. Clean skill work/ burgener warmup B. E1:30 x 15 min (10 rounds): 1 clean + 1 front squat Longevity: A. Medball clean skill work B. EMOM x 15: 1 medball clean + 1 medball front squat QuickFit: A. Row mechanics B. 1000m row time trial
Saturday 2/3 and Sunday 2/4
Saturday: 8am-10am – Open Gym and Performance Training 10am-11am – Olympic Weightlifting Class 11am – Free Community Bring a Friend Workout!! Sunday: Rest Day!
Saturday 2/3 and Sunday 2/4 Read More »
Friday 2/2
CrossFit: A. Empty barbell skill work B. E1:30x15Min (10 sets) Thruster/Push Press/Push Jerk 1-1-1-1-1-1-1-1-1-1 reps A Thruster, followed by a Push Press, followed by a Push Jerk without dropping the bar is one rep. Longevity: A. Press/Push press skill work B. EMOMx10min 1 press + 1 push press Increase in weight each round QuickFit: Teams
Thursday 2/1
CrossFit: ‘14.1’ AMRAP 10 min: 30 Double unders 15 Power snatches QuickFit: In teams of 2, AMRAP 12 min: 3 push-ups 6 ring rows 9 situps/v-ups 12 russian KB swings 15 ball slams Partner A does 3 push-ups, Partner B does 6 ring rows, Partner A does 9 sit-ups, Partner B does 12 russian KB
Wednesday 1/31
CrossFit: 3 Rounds for time of: 100 ft walking lunge 50 squats 50 DB deadlifts (unbroken) Longevity: 3x 1 min each: 1. Walking lunges 2. Squats 3. DB Deadlifts QuickFit: 3 rounds for time of: 20 assault bike cals 10 v-ups 40 walking lunges with KB goblet hold
Tuesday 1/30
CrossFit: Teams of 2 alternate movements to complete AMRAP 20 min: 3 Strict handstand push-ups 6 Pull-ups 9 Toes-bar 12 Russian KB Swings 15 Calorie Row Partner A does 3 strict HSPU, Partner B does 6 pull-ups, Partner A does 9 toes-bar, Partner B does 12 Russian KB Swings, Partner A does 15 cal row,
Monday 1/29
CrossFit: A. Handstand/handstand kickups/handstand walks B. Death by Handstand walks, 10′ increments L3: walk 10′ increments L2: wall/box hand release, increments of 10 each minute L1: bear crawl walk, 10′ increments QuickFit: 30 Russian KB Swings 15 DB Presses 20 Russian KB Swings 10 DB Presses 10 Russian KB Swings 5 DB Presses *stimulus goal
