Monday 5/21
CrossFit: Shoulder Press 1-1-1-1-1 reps Push Press 1-1-1-1-1 reps Push Jerk 1-1-1-1-1 reps *use heaviest weight per set
WOD
Saturday and Sunday 5/19 & 5/20
Saturday: Fit for our Fallen: Murph Workout! Sunday: Rest Day!
Saturday and Sunday 5/19 & 5/20 Read More »
Friday 5/18
CrossFit: 3 sets of: Back Squat x 4-6 reps (increasing each set between 50-60%) rest 45 seconds Ring Rows x 8-12 reps rest 45 seconds Walking Lunges with DB x 20 steps (total) with a light load Longevity: A) Row Mechanics B) 1000m with rate changes every 100m 22-26-22-26-22 QuickFit: Death by: 1 50′ shuttle
Thursday 5/17
CrossFit: Every 90 sec for 18 minutes (3 sets of each): Station 1: Romanian Deadlift x 8 reps Station 2: Ab Wheel or Barbell Roll-Outs x 12-15 reps Station 3: Single Arm DB Row x 8 reps each Station 4: Banded Glute Bridges x 30 reps QuickFit: A) Row Mechanics B) 1000m with rate changes
Wednesday 5/16
CrossFit: In teams of 3, complete three rounds each of: Row 500m 20 DB Thrusters 10 Strict Pull-ups Longevity: 4 sets for max reps of DB push press against a 2-min running clock, with 2 min rest between sets: Bike .6km DB Push Press QuickFit: A) Hinshaw lower body warmup B) 200m walking lunges
Tuesday 5/15
The 5:45pm class giving it their all on the assault bike tonight! CrossFit: 30 min EMOM (6 sets of): Min 1: Assault Bike Calories Min 2: Burpees Min 3: Strict Pull-Ups Min 4: Alt. Reverse Lunges with DB Min 5: DB Strict Press QuickFit: 5 sets for max reps of DB Alternating Snatch against
Monday 5/14
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 5/12 – Sunday 5/13
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 »
Friday 5/11
** 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
Thursday 5/10
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
