Archives for Today's Workout

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am 

Yoga 5:30pm

EMOM x 6: 1 Power Clean + 1 Squat Clean increasing weight to heavy (warm up and start about 60%)

“Turn & Burn”

6 Rounds For Time of:

20 Double Unders

200m Run

Core: Plank Hold- Accumulate 4 minutes

Thanksgiving Holiday Schedule: Closed Thursday 11/23,

Friday 11/24 8:30am class & 3:30-5pm Open Gym,

Saturday 11/25 Return to Normal Scheduled Classes

 Please continue to GIVE to the Santee Santa’s Food Drive. We are over halfway to reaching our goal of 200 items! Be Kind, Be Giving, Be Thankful.

WORKOUT OF THE DAY

Cycle Box 6pm

Olympic Lifting

Deadlift- warm up to 70% of your 1 RM, then 5 sets of 5 reps @ 70%

Accessory- Tempo Goblet Squats * 3 secs down, 2 hold, 3 secs up 5 sets of 5 reps

AMRAP in 8 minutes of:

4 Hang Power Snatch 95/65

6 OH Squats

8 Sumo Deadlift High Pull

WORKOUT OF THE DAY

Yoga ONLY Today 9am- If you have not tried a yoga class, TODAY is the day!

No Hero WOD

NO HERO WOD Sunday 11/19

WORKOUT OF THE DAY

Lifting 7:30am

Open Gym 8:30am

Cycle Box 8:30am

9:30am CrossFit

9:30am Yoga

For Time:

400m Run, then

10-9-8-7-6-5-4-3-2-1

Front Squats 135/95

Burpee over Bar

then, finish with 400m Run 

 

Food Drive: Our goal is to reach 200 items in our Santee Santa’s Food Drive box by Wednesday 11/22. Please donate non-perishable food items. 

WORKOUT OF THE DAY

Yoga 6pm

“Mini Mash”

0-5 minutes on the clock:

AMRAP of:

5 Toes to Bar

10 KB Swings 53/35

15 Sit Ups

8-16 minutes on the clock (or finish):

21-15-9

Double Unders

Power Snatch 95/65

Handstand Push Ups

20-30 minutes on the clock:

800m Run

30-20-10

Box Jumps 24/20

Wall Ball 20/16

 

 

HAPPY BIRTHDAY KAIDEN!

WORKOUT OF THE DAY

Open Gym 9:30-11:30am

Core: KB Windmill 3 sets of 10 reps each side (choose weight to keep form)

Skill: 10 minutes of Handstand work (wall holds, box holds, shoulder taps, walks)

For Time:

30 Turkish Get Ups 53/35

*Every 90 secs Sprint 100m

 

Help us Help our community! We are collecting non-perishable food items for Santee Santa’s organization! Our goal is to collect 200 items by next Wed. Nov. 22

Be Kind, Be Giving, Be Thankful

WORKOUT OF THE DAY

Cycle Box 6pm

Back Squat- 10 reps @ 45%

                     8 reps @ 55%

            6 @ 65%

                                    3 sets of 6 reps @ 67%

Accessory- 2 sets

25m Front Rack Lunges 

100m Farmer Carry 

*Both done holding 2 KBs, moderate to heavy weight

5 Rounds For Time of:

20 Air Squats

15/12 Calorie Row

10 Alternating DB Snatch 50/35

*11 minute time cap

Suggested Mobility:

Barbell Quad Mash

Thanksgiving Holiday Schedule: Closed Thursday 11/23,

Friday 11/24 8:30am class & 3:30-5pm Open Gym,

Saturday Normal Scheduled Classes

WORKOUT OF THE DAY

Open Gym 9:30am-11:30am

Yoga 5:30pm

Core: Reverse Tabata(10 secs work, 20 secs rest)- Hollow Holds

Skill: Strict Pull Ups

8 sets of 6/4 reps (Do weighted if you can do 6/4 reps easily)

4 Rounds For Time:

400m Run

6 Clean & Jerks 185/125

12 Pull Ups

Another Tough Mudder in the books for Nicole and Brandon!

WORKOUT OF THE DAY

Cycle Box 6pm

Deadlift- 2 sets of 10 reps @ 60% (holding on for 10 reps)

Accessory Work- 2 sets of 10 reps (per leg)

Weighted Box Step Up (1 KB)

Bulgarian Split Squat  (1 KB)

*Box Step Up- placing right foot fully on the box holding the KB in the left hand stand all the way up on box, do all 10 reps on right side before switching

 

AMRAP in 7 minutes of:

3 Thrusters 95/65

3 Burpee Over Bar

6 Thrusters

6 Burpee Over Bar

9 Thrusters

9 Burpee Over Bar

Continuing on adding 3 reps for the remainder of the 7 minutes

 

 

HAPPY BIRTHDAY COACH EVELYN!

WORKOUT OF THE DAY

Hero WOD 8:30am

Yoga 9am

“Viola”

As Many Rounds as Possible (AMRAP) in 25 minutes
3, 6, 9, 12, 15, 18 Reps and so on
Thrusters (95 lbs/65 lbs)
Pull-ups
Over the Bar Burpees

Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach.

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