Wednesday 1.17.18
Afternoon and evening classes have been cancelled today. Essentials: A. 9 Sets 2 Behind the neck Snatch Grip Push Press + 2 Overhead Squats On the 2min Marks B. 5 Sets 90sec AMRAP Hang Power Snatch x 25 reps Incline Push Up x AMRAP Remaining Time Rest 2min or Greater Fitness: A. 18min Squat Snatch […]
Tuesday 1.16.18
Essentials: A. 4 Sets Front Squat Cluster 2.2 reps Rest 20sec between Cluster Pause at Bottom Of first rep of each cluster for 2sec Build in weight each set On the 3min Mark Or ADAPT B. 8 Sets Every 2min Perform As Fast As Possible: Push Press x 10 reps Single Unders x 40 reps […]
Monday 1.15.18
Essentials: A. 4 Sets Pull Up Negatives x 2 reps Rest 10 sec Ring Pull x 12 rep Rest 10 sec Jumping Pull Ups x 14 reps Rest 10 sec Hollow Hold x 20 sec On the 2:30 min Or ADAPT B. Yearly Benchmark For Time: Row x 5000 meters Fitness: A. 4 Sets UB […]
Saturday 1.13.18
Essentials: A. 5 Sets Kettlebell Jumping Sumo Deadlift x 15 reps On the 2min Mark B. 15 min EMOM Box Dip x 7 reps Wall ball x 7 reps *Both movements in the same minute* Fitness: A. 5 Sets Power Clean x 6 singles as fast as possible 70% On the 2min Mark B. RX: […]
Friday 1.12.18
Essentials: A. 18min Box Squat to Just below Parallel Build to a heavy Single -then- With 20-30lbs less than your heavy single perform 3 Sets Box Squat x 3 reps B. Every 30 sec for 3min Single Arm Kettlebell Front Squat x 4 reps per side Light KB Rest 1 min Every 30 sec for […]
Olympic Weightlifting Class
When: Wednesdays at 9:30 am and 6 pm Where: Kids/Teens room at the front of the gym Cost: • No Excuses CrossFit members – $50 a month or $135 paid in full (10% discount) • Non-members – $75 a month or $200 paid in full (10% discount) Duration: 12 weeks (Starts Wednesday, Jan. 17 and […]
Thursday 1.11.18
Essentials: A. 12min Advanced Rehab Warm Up B. Granite Games ThrowDown WOD #1 15min Find a 1RM Strict Press Find a 3RM Front Squat *Score is all 4 lifts combines* **Barbell starts on the ground for all lifts** C. Mobility Saddle R x 1min Saddle L x 1min Thread the Needle R x 1min Thread […]
Wednesday 1.10.18
Essentials: A. 7 Sets 10 Single Arm Russian Kettlebell Swings Per Arm + 50ft Both Arm Kettlebell Overhead carry(One KB in each hand) *Go heavier than the prior time* On the 2:30min Or ADAPT B. Nutrition Challenge WOD 3 Sets For Total rep Alternating Dumbbell Power Snatch x 1 min 35/20 Rest 30 sec Jumping […]
Tuesday 1.9.18
Essentials: A. 6 Sets 3 Strict Press + 2 Push Press + 1 Push Jerk On the 3min Marks B. For Time: Rope Sit to Stand x 18 reps Thruster x 35 reps Single Unders x 225 reps Fitness: A. 18min Split Jerk Build to 85% for a single -then- Drop weight to 80% and […]
Monday 1.8.18
Wear your Georgia Bulldog Attire Essentials: A. Deadlift 9min to build to 85% for 1 rep B. ‘The Georgia Bulldog’ 4 Quarters Nick Chubb Wall Ball x 27 reps Jake Fromm Deadlift x 11 reps 60% Roquan Smith Burpee Jumping Pull Ups X 3 reps Rest 2min *Your time per round is scoring for points […]