CROSSFIT

MetCon

Plyometrics – 45 Minutes

CROSSFIT

Strength

Back Squat 1×10 @ 70%

Gymnastics

“Death By…”

Ring Dips/Bench Dips

MetCon

8 Rounds For Time of:

200m Run

8 Plate Burpees (25/45#)

CROSSFIT

Mobility

T-Spine/Ankles/Front Rack

Lift

Deficit Snatch Grip Deadlift 3×5

Deficit Snatch Pulls 3×5

Snatch 6×2

Strength

Pause Front Squat (10s) 4×3 (Ascending)

EMOTM 8 Minutes of:

6 Chin-Ups + 6 Bicep Curls (35/45#)

CROSSFIT

Accessory

*Ascending Weight Each Set*

Lateral Raises 5×5/Arm

Barbell Front Raises 3×12

Rotator Cuff 3×8

Lift

EMOTM 20 Minutes of (Alternate Minutes):

Even: 3-Position Clean

Odd: Power Clean + Split Jerk (2)

MetCon

2 Rounds For Time of:

50 Med Ball Slams

50 Med Ball Situps

(W: 14# M: 20#)

If you were at class on Monday then you know a that there are some new things coming up in October. One of those things is a new class! Narrowed down to 3 options, we want to know which of these YOU feel will benefit you. With both your opinion and the coaches, we will decide by next week.

Endurance: High intensity classes that are non barbell. Pull Ups, Push Ups, Toes to Bars, HSPU, Wall Balls, Muscle Ups, Kettlebells. Full hour of good conditioning.

Workshop: We pick one skill a month and work on it once a week. Imagine having those workshops we held once a week? You’ll find the skills we work on will be applied immediately.

Open Prep: Just like it sounds… Once a week we will pick a previous Crossfit Open workout and dissect it. Go over the movements, strategies for attacking a workout and of course, actually doing the workout.

There they are. Feel free to throw an opinion of what you think to either of us coaches and will be consider it. Talk to us at the gym or email us!