Open Gym is today from 10AM – 12PM
Yoga meets today at 12:30PM!
2/7/15
Reminders:
- Foundations Class meets today @ 9AM
- Olympic Lifting meets today @ 12PM
- Open Gym runs tomorrow from 10AM – 12 PM
- Yoga w/ Melissa DiLeonardo is tomorrow @ 12:30PM
Strength:
A1. HSPU: 4xME (stop 2 reps shy of failure) or Strict Press @ 80%: 4xME (stop 2 resp shy of failure)
A2. Bent Over Rows: 5×5
Conditioning:
“Fran”
21-15-9
- Thrusters (95/65)
- Pull Ups
2/6/15
Reminders:
- Foundations meets tomorrow @ 9AM
- Olympic Lifting meets tomorrow @ 12PM
- Open Gym on Sunday from 10AM – 12PM (this counts as a class)
- Yoga on Sunday @ 12:30PM
Strength:
Deadlift: 4 Rounds
- Every 2:30 complete 5 reps (+5# from last week, roughly 80%)
Conditioning:
15 min AMRAP:
- 30 Double Unders (40 SU)
- 20 Pistols (10 each leg) (40 air squats)
- 10 TTB
2/5/15
Reminders:
- Foundations Class meets this Saturday 2/7 at 9AM
- Olympic Lifting meets tonight at 6:30PM (there is no CrossFit class at this time)
- Yoga is back at it this Sunday 2/8 at 12:30PM!
Strength:
Make Up Strength
Conditioning:
4 Rounds:
Every 2:00 complete:
- 5 Box Jumps
- 100m Sprint
**Record fastest and slowest splits
2/4/15
Reminders:
- Foundations Class meets this Saturday 2/7 at 9AM
- Olympic Lifting meets tomorrow night at 6:30PM (there is no CrossFit class at this time)
Strength:
Find 1RM Snatch (15 mins)
Conditioning:
10 min AMRAP:
- 5 Hang Snatches (70%)
- 50 Double Unders (150 SU)
2/3/15
Reminders:
- Foundations Class meets this Saturday 2/7 @ 9AM
Strength:
A1. Ring Dips or Weighted Push Ups: 5×5 (1 min rest)
A2. Weighted Pull Ups (switch grip from last week): 5×5 (1 min rest)
Conditioning:
Relay – Teams of 3:
20 min AMRAP:
- 7 Burpee Box Jumps
- 7 Thrusters (135/95)
**1 person working at a time, each athlete must complete 1 full round at a time
2/2/15
Despite the weather, we are running our full class schedule today! Come join us on this snowy Monday!
Strength:
Back Squat:
In 8 minutes perform the following:
Warmup:
- 55% x 5
- 65% x 5
- 75% x 5
Work Set
- AMRAP at 85%
Split Squat: In 7 minutes perform the following:
- 3×8 @ 32×0 tempo
Conditioning:
8 min AMRAP:
- 30 RKBS
- 10 Front Squats (135/95)
2/1/15
Slight change of plans…Owen will be holding Open Gym from 10AM – 12PM, so come on by!
Yoga is still cancelled today, but will resume next Sunday at 12:30PM!