STRENGTH
4 SETS
50' SLED PUSH
100M KB FRONT RACK CARRY
CONDITIONING
5 ROUNDS FOR TOTAL TIME
300M ROW
20 SIT UPS
15 AMERICAN KBS REST
1:00
STRENGTH
STRICT PRESS 5X2
*GOAL IS TO FINISH HEAVIER THAN 2 WEEKS AGO
WORKOUT
5 RFT
4 WALL WALKS
20 ALT DB CLEAN & JERK #50/35
40 DOUBLE UNDERS
SKILL
STRICT PULL UP REIVEW
THEN...
10:00 TO BUILD TO HEAVY 1 REP WEIGHTED STRICT PULL UP
IF STILL WORKING ON PULL UPS
DO EMOM 10
3-5 BANDED STRICT PULL UP
CONDITIONING
STRENGTH
FRONT SQUAT REVIEW
5-8:00 TO WARM UP TO OPENING WEIGHT
STRENGTH CONDITIONING
EVERY 4:00 X 5 ROUNDS
15/12 CAL BIKE
5 FRONT SQUATS, START AT 70% AND BUILD
CONDITIONING
10X OF 500M BIKE
300M SKI OR ROW
THEN
5 SETS OF
5 SINGLE LEG RDL, ON EACH LEG*
5 HIP THRUSTS,
BUILDING IN WEIGHT
15 MEDBALL SIT-UPS
*WITH SINGLE KB OR DB
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JANE
"Since Day 1 Jane walks in with a smile and positive "I got this" attitude. She smiles when it gets hard and pushes through.
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BRIANA
"Briana came to us last October when her current CrossFit box was closing.
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MATTHEW
“Matthew has been part of our Teens program for almost 9 months now, and has been such a great addition to our community!
STRENGTH
TNG SQUAT SNATCH 5X3
BUILD IN WEIGHT
PARTNER WORKOUT
2:00 WORK/1:00 REST X 8
WITH PARTNER
RUN 200M
THEN AMRAP*
ALT. DB SNATCHES #50/35
WALL BALLS #20/14
SKILL
EMOM 10
O- 100FT KB FARMERS CARRY*
E- 10 TTB
*PUSH LOAD ON CARRY
WORKOUT
AMRAP 12
10 DEADLIFTS #185/125
15/12 CAL ROW
10 LATERAL BURPEES