December 31, 2019

ONLY TWO CLASSES TODAY AT 7AM AND 9 AM. GYM WILL BE CLOSED TOMORROW, JANUARY 1ST.

HAPPY NEW YEAR!!!

Weekly Warm-Up

  + Today's Warm-up Movements:

          *w/Barbell: Deadlift x 5, Front Squat x 5

A. Pause Front Squats

3 x 3 @ 75% (2 second pause at the...

December 30, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

High Knees

Toes Touches

10 Burpees

10 Wall Balls

Butt Kickers

Floor Touches

10 Burpees

10 Push-ups

Today's Movement:
 * 1 round YTW 10 each movement

A. Single Arm Dumbbell Bench Press

3 x 8 each side

B. “Clothesline”

AMRAP 12:

2...

December 28, 2019

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Clean Warm-Up

A. 3- position SQUAT Clean

Build to heavy

B. “Clean Sheet”

AMRAP 3:00

12 Calorie Bike

9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:00

12/9 Calorie Bike

7 Hang Squat Cleans (115/75)

Rest 3 Minutes

AMRAP 3:00

12/9 Cal...

December 27, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Hip Swings x 10 each way

                *Inchworm x 10


A. 3 sets of:

10 Dumbbell Strict Press

15 Dumbbell Bent Over...

December 26, 2019

NO CLASSES AT THE GYM TODAYBELOW IS A HOME WOD

Warm-up:

Jog or Jumprope for 5 minutes

Lightly stretch arms/shoulders, hamstrings, hips, quads

A. “Stocking Stuffer”

4 Rounds:

15 Burpees

20 Sit-Ups

25 Air Squats

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills f...

December 24, 2019

ONLY ONE CLASS TODAY AT 8AM.

HAVE A VERY MERRY CHRISTMAS TOMORROW!!

Weekly Warm-Up

  + Today's Warm-up Movements:

          *w/Barbell: Thruster x 3, Hang Power Clean x 4, Deadlift x 5

A. “12 Days of CrossFit”

For Time:

1 Thruster (115/75)

2 Hang Power Cl...

December 23, 2019

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Butt Kickers

High Knees

Samson Lunges

Burpee Broad Jumps

10 Ring Rows

20 KB Swings

10 Goblet Squats

5 KB Halo's each direction

Today's Movement:
 *Burgener Snatch warm-up (5 reps each mvmt)

A. Power Snatch + 2 OHS

Build to a he...

December 21, 2019

Weekly Warm-Up: 10 min. AMRAP 

    *Burgener Clean Warm-Up

A. 3- position Power Clean

4 x 1 Build

B. “Powerpuff”

For Time:

30 Toes to Bar

500m Row/400 Meter Run

15 Power Cleans (115/75)

1000m Row/800 Meter Run

15 Power Cleans (115/75)

500m row/400 Meter Run

30 Toes to Bar


...

December 19, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Samson Lunges x 20

               *Single Arm KB Press x 10 each

OPTION #1: (see other post for option 2)


A. 10 minutes:

...

December 19, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Pec Stretch x :30 each

               *Single Arm KB Press x 10 each

OPTION #2: 


A. Bench Press

3 x 5

(5-10# more than las...

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