The Zen Planner Mobile Check-In/Class Reservation option has been disabled for the time being.  Please reserve your spot in class through the website here.

Sorry for any incoveniences!!!

CROSSFIT

Strength

Back Squat 10-8-6-4-2-1-1-1

CASHOUT: 50 Pistol Squats

MetCon

For Time

60 Burpee To Plate

50 Air Squats

40 Pullups

30 Ring Dips

20 Pushups

10 HSPU

CROSSFIT LIFT

SG Push Jerk 5-5-5-5-5

Hang Power Snatch 3-3-3-3-3

EMOTM 7 Minutes of:

-3 Power Snatch

CROSSFIT

Strength

Bench Press

10-1-20-1-30-1

MetCon

“Grace”

For Time:

30 Clean and Jerk (95/135#)

CASHOUT: 50 GHDSU

CROSSFIT

Skill

Handstand/Headstand/Shoulder Taps (15-20 Minutes)

MetCon

A. These 4 AMRAPs will be couplets that start at 1 rep and increase by 1 rep every round.  The timer will not stop.

:00-3:00

Deadlift (55/75#)

Bar Facing Burpees

3:00-6:00

Power Clean (55/75#)

Jump and Touch (8/12″)

6:00-9:00

Back Squat (55/75#)

Box Overs (20/24″)

9:00-12:00

Push Jerk (55/75#)

Tuck Jumps

B.  Drop Ladder 10-1 For Time of:

Hand Release Pushups

***Between Each Round Perform 1 Wall Walk***

Be sure to wear the appropriate clothing (pants/socks/gloves) if you want to stay rope burn-free!!

CROSSFIT

Strength

Pause Front Squat (10 Second Pause)10×1 @ ~50-60%

MetCon

EMOTM 16 Minutes:

Minute 1: 3 Rope Climbs/5 Rope Pulls

Minute 2: 3 Muscle Ups/5 Ring Pullups+5 Ring Dips

Minute 3: 15 Calorie Row

Minute 4: 15 Thrusters (65/95#)