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
SKILL
DOUBLE UNDER REVIEW
THEN EVERY
3:00X5
30 DOUBLE UNDERS
3-5 WALL WALKS
CONDITIONING
4 RFT
200M RUN
25' DB OVERHEAD WALKING LUNGE,RIGHT ARM
200M RUN
STRENGTH
BENCH PRESS
5x4 WITH TEMPO 31X1
START AT 75% AND BUILD
WORKOUT
9/11 TRIBUTE
9 RFT
11 DB SHOULDER TO OH #50/35
11 DB BOX STEP OVERS
SKILL
BARBELL CYCLING
EMOM 10
3 HANG POWER CLEANS,
BUILDING WORKOUT
28-21-15-9 CAL ROW
ALT DB POWER CLEAN #50/35