Wednesday 9.6.17
RP: Light Day Essentials: A. 7 Sets Fifteen Second Overhead Squat x 2 reps Tempo @ 5551 On the 2min Mark Or ADAPT B. 21-15-9 For Time: Back Squat * 55% Lunge Jumps per leg *Barbell taken from rack* Fitness: A. 7 Sets Snatch Lift Off above Knee + Squat Snatch + Overhead Squat 72%, […]
Tuesday 9.5.17
RP: Light Training Day Essentials: A. 4 Sets Ring Pulls x 10 reps + Chest to Ring Hold x 20 sec Rest 45 sec Rower Plank Slides with hands x 5 reps + Plank Hold x 30 sec On the 3:30min B. 3 Sets Supinated Grip Snatch Deadlift x 6 reps Tempo@ 3131 Build in […]
Monday 9.4.17
RP:Light Training Day Yearly Benchmark ‘Murph’ Who is Murph? In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the […]
Saturday 9.2.17
RP: Light Training Day Essentials: 20min Teams of 3-4 People Jumping Pull Ups x 100 reps Kettlebell Swing x 100 reps Single Unders x 300 reps Goblet Squats x 100 reps Burpees x AMRAP Remaining Time B. Double Tabata Plank 20sec of work : Rest 10 sec x 16 sets Fitness: 20min Teams of 3-4 […]
Friday 9.1.17
RP: Light Training Day Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata […]
CrossFit Team Series info
No Excuses CrossFit competed in the CrossFit Open earlier this year and we just completed the Hugo Open last week. Now it’s time to throwdown again, but this time it’s just with a partner. The CrossFit Team Series is partner workouts over the span of two weeks. The logistics are simple – get a partner, […]
Thursday 8.31.17
There’s no 7 pm Class on Friday. No class times on Saturday as we are hosting the Hugo Open. RP: Non Training Day Essentials/Fitness/Performance: A. GOAT DAY 21min EMOM 1.Gymnastics movement or any part, for Example(Pull Up,Kip, Ring Pull, strict pull up, Bar or ring Muscle Up, Muscle up transition work, …) 2. Squatting, for […]
Wednesday 8.30.17
RP: Light Training Day Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min […]
Tuesday 8.29.17
RP: Light Training Day Essentials: A. 12min EMOM 1. Barbell Good Morning x 10 reps 2. Box Jump x 5 reps 3. Vertical Med Ball Toss x 5 reps Or ADAPT B. Yearly Benchmark Clean Machine For Time: Power Clean x 30 reps *Record total reps Unbroken and total time* Fitness: A. 12min EMOM 1. […]
Monday 8.28.17
RP: Light Training Day Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Clean If 3RM Back Squat is Less than your body weight then… In 12min Find […]