Archives for Today's Workout

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


12 ROUNDS FOR TIME
6 Alt DB Snatch 50/35
30 Double Unders
100m Run

FINISHER
5 SETS (:20 ON/ :10 OFF)
DB Hammer Curls
DB Strict Press
DB Gun Hold
*Rest 30s between sets

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

STRENGTH
EVERY 1:30 x 6 SETS
1 Power Clean
+
2 Hang Power Cleans
*Start Light-Mod and Build

WORKOUT
AMRAP x 24 MINUTES
15/12 Calorie Bike
10 Burpee Over Bar
15/12 Calorie Bike
10 Hang Power Cleans 115/75
15/12 Calorie Bike
20 Alt Back Rack Lunges *same bar 115/75

7:30am Open Lifting/ 8:30am Group Class

Group Mash- Workout will be designed by group!

HAPPY BIRTHDAY TO YOU JAMES D!!

8:30am ONLY TODAY

PARTNER WORKOUT
In Teams of 2..
AMRAP x 22 MINUTES
22 Power Snatch 95/65
24 Handstand Push Ups
44/36 Calorie Bike
24 Burpees
One works, One rests
**After each completed round, Both Partners Run 400m

HAPPY BIRTHDAY TO KRYSTIN!!! (Yesterday Oppsies Friend Sorry..)

Today and Always I am Grateful, Thankful and Blessed to have you all in my life. Enjoy your day with your families!

NO MORNING CLASSES

4:30pm/5:30pm ONLY


3 ROUNDS FOR TIME
400m Run
25 Russian KB Swings 53/35
15 Toes to Bar
250/200m Row
15 American KB Swings
25 Sit Ups

POST WORKOUT
2-3 SETS *Weight should be heavy but goal is unbroken reps
12 DB Deadlifts
12 DB Floor Press

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

STRENGTH
FRONT SQUAT
4 SETS of 3 REPS @85-90% of 2 RP

3 SETS
AMRAP x 4 MINUTES
6 Front Squats 115/75
8 Pull Ups
10 Box Jump Overs 24/20
-Rest 1:00 BTW Sets
*Pick up where you left off

5:30am/8:30am/9:30am OPEN GYM/4:30pm/5:30pm *no 3:30pm THIS WEEK HOLIDAY SCHEDULE CHANGES

STRENGTH
EVERY 1:30 x 7 SETS
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to OH
Start Moderate and Build to Mod-Hvy

HERO WORKOUT
“DT”
5 ROUNDS FOR TIME 155/105
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

8:30am CLASS ONLY TODAY

Havana

Complete as many rounds as possible in 25 minutes of:
150 Double Unders
50 Push Ups
15 Power Cleans 185/125

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

4:00pm CLASS ONLY TODAY

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