CROSSFIT

Strength

Back Rack Lunge 5×10 (Ascending)

MetCon

For MAX Weight/Unbroken Set of:

12 Deadlift

9 Hang Power Clean

6 Push Jerk

CROSSFIT

MetCon

For Time:

6 Rounds of:

200m Run

25 Air Squats

Accessory (Core)

5x60s Weighted Plank (Ascending Weight)

CROSSFIT

Strength

On Every 3rd Minute Perform:

0:00 – 5 Thrusters (95/135#)

3:00 – 5 Thrusters (105/155#)

6:00 – 5 Thrusters 125/(185#)

9:00 – 3 Thrusters (155/205#)

12:00 – 1 Thrusters (185/225#)

15:00 – 1 Thrusters (205/245#)

MetCon

11 Minute AMRAP of:

5 Cal AB

10 Pushups

15 Deadlifts (95/135#)

Be sure to check out Zen Planner as our class schedule has been slightly changed for the next couple weeks.  Regular class schedule will resume July 4th, 2017.

CROSSFIT

Lift

Split Jerk 3-3-3-3 (Ascending)

MetCon

For Time:

21 Pullups

21 Strict Press (65/95#)

15 CTB Pullups

15 Strict Press (75/115#)

9 Bar MUs

9 Strict Press (95#/135#)

10am-12pm – Open Gym

10am – Plyometrics – Jumps– Coach Jeff

11am – Technique & Movement – Butterfly Pullups/Bar Muscle Ups/Ring Dip – Coach Clare

12pm – Olympic Lifting – Heavy Doubles (Clean)/Heavy Singles (Clean & Jerk) – Coach Clare