Saturday 1/27 In House Throwdown
Find a partner and get signed up for our In House Throwdown! The event will be from 9am-2pm.
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Friday 1/26
CrossFit: A. Handstand/handstand pushup skill work B. Tabata handstand pushups 20x10x8 QuickFit: Complete as many rounds and reps as possible in 10 min of: 10 calorie of assault bike 20 russian kettlebell swings
Thursday 1/25
CrossFit: Back Squat 10-10-10-10-10 reps, E4 min OTM x 20min QuickFit: 5 rounds for max reps: :30 rowing for max cals, :30 rest :30 jump rope SU/DU for max reps, :30 rest
Wednesday 1/24
CrossFit: “Open 16.3” Complete as many rounds and reps as possible in 7 min of: 10 power snatches 3 bar muscle-ups QuickFit: Three rounds for time of: 20 cal bike 20 reverse DB lunges 10 pushups
Tuesday 1/23
CrossFit: 21-15-9 reps for time: Toes-bat Front squat Box jumps QuickFit: In teams of two, partners alternate rounds for as many rounds and reps as possible in 15 min of: 5 DB push presses 10 burpees
Monday 1/22
CrossFit: In teams of 2, partners alternate FULL rounds for as many rounds and reps as possible in 15 min of: 10 alternating DB snatches 10 burpees over DB QuickFit: Complete as many rounds and reps as possible in 10 min of: 10 wall ball shots 10 V-ups
Saturday 1/20 & Sunday 1/21
Saturday: 8am-10am: Open Gym/Performance Training 10am-11am: Weightlifting 11am-Noon: Free Member Team Workout from the hopper! Sunday: Rest Day!
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Friday 1/19
CrossFit: In teams of 3, complete 3 rounds each of: Row 500m 30 Thrusters 20 burpees On the count of go, all 3 teammates begin each individual station at the same time. P1: row, P2: thruster, P3: burpee. Once all 3 have completed their work, they may move onto the next station, but not until
Thursday 1/18
CrossFit: gymnastics A. Toes-bar progressions/skill B. Tabata toes-bar 20x10x8 QuickFit: 21-15-9 Box step overs Alt. arm DB snatch
Wednesday 1/17
CrossFit: A. Overhead Squat prep B. EMOM x 15: 1 pause OHS x 3 sec Get comfortable in the bottom! Longevity: A. Squat prep B. EMOM x 15: 1 pause back squat x 3 sec Get comfortable in the bottom! QuickFit: 5 rounds: 10 cal assault bike 10 DB deadlift 10 DB push press
