5/23/15

OLY/STRENGTH CLASS W JASON WILL RESUME WEDNESDAY NIGHT @ 6:45PM
Feel free to join us tomorrow morning for Bootcamp at Lululemon Station Park 8am

We have the most AMAZEBALL coaches!

We have the most AMAZEBALL coaches!

WARM UP
Bruce’s Choice

WOD
In teams of 2
20 Min AMRAP
200m run
10 Deadlifts
6 Burpee Pull-ups
*One partner runs while other completes deadlift/burpee pull-up work, partners must ea complete designated work before they can begin the next round.

L1 75/55
L2 105/75
L3 155/105

5/22/15

Join us Memorial Day, Monday May 25th, from 8-9:30am. We will be doing Murph but you are more than welcome to use this time as open gym and do your own thing. We just ask that you are mindful that we will be closing up at 9:30am.

Don't miss the opportunity to honor all our fallen hero's this  Monday.  Hope to see you all there.

Don’t miss the opportunity to honor all our fallen hero’s this Monday. Hope to see you all there.

WARM UP

4 Rounds:

100 Meter Run

10 Deadlift

10 Hang Power Clean

10 Front Squats

*Use an empty barbell*

STRENGTH

Squat Clean Build up to a 1 rep max

WOD

OTM 15 Minutes 1-5:

3 Squat Cleans 25 Double unders

Minutes 6-10:

4 Squat Cleans 20 Double Unders

Minutes 11-15:

5 Squat Cleans 15 Double Unders

All levels: Squat Cleans @55-60% of 1RM

Single Unders 2:1 ratio

5/21/15

OPEN GYM TODAY ALL CLASSES

TBT 4 years ago today!

TBT 4 years ago today!

WARM UP
Athlete Choice

STRENGTH
Pick 1-2 Barbell Movements and find a new 1RM

WOD
“Doug’s Heart Attack”
For time:
150 Wall Ball
Every time you break/stop moving run 100m sprint.
L1 10/6
L2 14/10
L3 20/14

5/20/15

Join us Memorial Day, Monday May 25th, from 8-9:30am. We will be doing Murph but you are more than welcome to use this time as open gym and do your own thing. We just ask that you are mindful that we will be closing up at 9:30am.

Mark and Brandon, best bros-in-law forever!!

Mark and Brandon, best bros-in-law forever!!

WARM UP

500 Meter Row
Crossfit Warm Up
3×10

STRENGTH/SKILL

5X10 Deadlifts @40-50% of 1 RM (reps should be unbroken)
Max distance handstand walk or handstand hold between sets.

WOD

7 Rounds for time:
7 Chest to Bar Pull-ups
14 Power Snatch
200 Meter Run

L1-Banded PU, 45/35
L2-Banded C2B PU, 55/45
L3-Kip or Butterfly C2B PU, 75/55