Archives for CrossFit Pride

REMINDER! NO MORNING CLASSES THIS FRIDAY 7/8 (4:00pm Class ONLY this day)

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
ON A 15 MIN CLOCK..
Build to a Heavy 3 Rep Strict Press


AMRAP in 16 MINUTES
600m Run
30 Sit Ups
30 DB Push Press 50s/35s

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
Front Squat
Pause in Bottom of Squat for 2sec
6 sets of 3 Reps


7 ROUNDS FOR TIME
1 Hang Squat Clean 155/105
7 Burpee Over Bar
1 Hang Squat Clean
7 Wall Ball 20/14

8:30am ONLY

AS A GROUP START WITH 1776m RUN (1.1mile)

Then Choose 1

A) “Badger”

Complete 3 rounds for time of:
30 Squat Clean 95/65
30 Pull-ups
Run 800 meters

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed on 11 December 2007.

B) “Bell”

3 rounds for time of:
21 Deadlifts 185/125
15 Pull-ups
9 Front Squats 185/125

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

7:00am RUN CLUB/ 9:00am CLASS

9:00am CLASS

Tabata- 20s Work/10s Rest x 8 Rounds
Calorie Bike

4 ROUNDS FOR TIME
27 Sit Ups
18 Wall Ball 20/14
9 Hang Power Cleans 135/95

5:30am/8:30am/NO 9:30am TODAY/4:00pm

SKILL
10 MIN CLOCK..
Upside Downsies!
Practice Handstands, Handstand Walks, Bear Crawls, Plank Holds


3 ROUNDS FOR TIME
100m Farmer Carry 35s/20s
80 Double Unders
40 Calorie Row
20 Burpees

8:30am/4:30pm/5:30pm

On June 30, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Hotshots 19

6 ROUNDS FOR TIME
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
Run 400m

*Scaling Options available

5:30am/8:30am/9:30am Open Gym/3:30pm/4:30pm/5:30pm

STRENGTH
Back Squat
3 SETS of 5 REPS @ 80% of your 1 RPM

WORKOUT *15 min Time Cap
3 ROUNDS FOR TIME
30/24 Calorie Bike
4 Wall Walks

5:30am/8:30am/3:30pm/4:30pm/5:30pm


4 SETS ON A 7:00 MINUTE CLOCK
800m Run
10 Toes to Bar * Add 5 reps each round
10 Alt DB Hang Snatch 50/35
-Rest with Remaining Time

OPTIONAL FINISHER
20-15-10-15-20
Plate Ground to OH 45/25
Straight Leg Sit Ups

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
FRONT SQUATS
4 Reps x 6 Sets *Lt to Mod, Same working weight for 6 sets


OPEN 13.2
AMRAP x 10 MINUTES
5 Shoulder to Overhead 115/75
10 Deadlifts *same wt
15 Box Jumps 24/20

7:30am RUN CLUB/9:00 CLASS

FOR TIME
3 rounds of:
21 Wall Ball 20/14
12 Power Snatches 95/65
then
3 rounds of:
21 Bar Facing Burpees
12 Power Snatches 95/65

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