10am-12pm – Open Gym

10am – Plyometrics – Jumps – Coach Clare

11am – Technique & Movement – Rings/GHD – Coach Clare

12pm – Olympic Lifting – Clean & Jerk Complexes – Coach Clare

August Long Weekend Schedule:

Friday:

Regular Hours

CROSSFIT

MetCon

4 Rounds For Time of:

100m Run w/DB (50/70#)

30 DB Snatches (50/70#)

30 DB Lunges (50/70#)

CROSSFIT

Strength

i)  10-8-6-4-2 For FORM of:

5s Pause OH Squat (Every Set: 10 @ 35/45#)

SOTS Press (Every Set: 10 @ PVC/35/45#)

Bench Press (Ascending)

DB Chest Press (Ascending)

Lateral Raises (Ascending)

Front Raises (Ascending)

Arnold Press (Ascending)

SL Hamstring Curls (Every Set: 10L/10R/20B)

Deficit Calf Raises (Every Set: 10L/10R/20B)

ii)  Ab Circuit (10 Minutes) – Coaches Choice

Accessory (Plyometrics)

Ladder Drills (5 Minutes)

Click HERE to view our *NEW* Stadium Showdown photo gallery!!!

CROSSFIT

Gymnastics (Skill)

i)  Weighted Pullup 3RM

ii)  Weighted Ring Dip 3RM

iii)  EMOTM 5 Minutes of:

2 Ring MU + 2 Bar MU

MetCon

5 Rounds For Time of:

44 Double Unders

11 Burpee Deadlifts (35/50#)