Regular class schedule is back!!!
Don’t forget to check out our NEW Photo Gallaries showcasing ‘The Herd’ in competition throughout the month of June!
CROSSFIT
Endurance
6x125m Row Sprints (3-5 Minutes Rest Between Splits)
Lift
Snatch 2×2 @ 75%
MetCon
3 Rounds For Time of:
400m Run
5 Rope Climbs
12 Front Squats (95/135#)
CROSSFIT
Strength
EMOTM 16 Minutes of:
Minute 1: 15 DB Chest Press (35/50#)
Minute 2: 10 Deficit Pushups
Minute 3: 15 DB Bent Over Rows (35/50#)
Minute 4: 10 Ring Rows
*Repeat 4 Times*
MetCon
Drop Ladder 10-1 For Time of:
Calories Ski Erg
SA DB Hang Clean & Jerk – L (35/50#)
SA DB Hang Clean & Jerk – R (35/50#)
CROSSFIT
Lift
Clean Pull + Hang Squat Clean + Power Clean (2) + Jerk (2) 5×1 (Ascending)
MetCon
For Time:
45 Pullups
45 Thrusters (65/95#)
CROSSFIT
MetCon
“Filthy Fifty”
For Time:
50 Box Hops (20/24″)
50 Jumping Pullups
50 KB Swings (25/35#)
50 Steps Walking Lunge
50 K2E
50 Push Press (35/45#)
50 Back Extensions
50 Wall Balls (W: 14/9 M: 20#/10′)
50 Burpees
50 Double Unders
Accessory (Optional)
3 Sets of:
15 GHDSU
30s Side Star Plank (L)
30s Side Star Plank (R)
60s Weighted Plank
CROSSFIT
Endurance
4x250m Row (3-5 Minutes Rest Between Splits)
MetCon
9 Minute AMRAP of:
40 Double Unders
6 Power Snatches (55/75#)
2 Bar Muscle Ups
