CROSSFIT
MetCon
For Time (20 Minute Cap):
50 Medicine Ball Cleans (14/20#)
40 Thrusters (75/115#)
30 Calorie Row
20 HSPU
10 Bar Muscle Ups
Accessory
i) 2 Sets NOT For Time of:
MAX Paralette L-Sit
60s Rest
MAX Weighted Plank – Elbows (35/45#)
60s Rest
MAX GHDBE Hold
60s Rest
ii) For Time:
100 Ab Bicycle
100 Leg Lifts
iii) RomWOD (Optional)
CROSSFIT
Gymnastics
i) 50 T2B For Time (7 Min Cap)
ii) 50 Ring Dips For Time (7 Min Cap)
MetCon
3 Rounds For Time of:
21 KB Swings (1.5/2 Pood)
15 Burpees
9 Weighted Box Overs (W: .5 Pood/20″ M: 1 Pood/24′)
9am-12pm – Open Gym
9am – Plyometrics – Quick Feet – Coach Clare
10am – Technique & Movement – Athlete Choice – Coach Clare
11am – CrossFit – Coach Clare
12pm – Olympic Lifting – Snatch/Accessory – Coach Clare
CROSSFIT
Strength
Deadlift 7-7-7-5-5-5
MetCon
6 Rounds For Time of:
6 Power Snatches (65/95#)
6 Bar Facing Burpees
Friday
Regular Hours
Saturday
Regular Hours
Sunday
CLOSED
Monday (Holiday)
11am – May Long WOD – “Murph”
***Family & Friends Day***
Monday morning will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!!
CROSSFIT
Strength
Superset 3 Sets (Ascending Weight/Difficulty) of:
15 Incline Bench Press
10 Ring Pushups
15 BB Upright Rows
MAX OTB Hang (Supinated Grip)
Bicep Curl 21’s
MetCon
2 Rounds For Time of:
45 Calorie Row
45 Wall Balls (W: 14/9 M: 20#/10′)
90 Double Unders
