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Thursday, August 3rd, 2017

EMOM x 7, Side Planks
Odd: :30 sec. left
Even: : 30 sec. right

In front of a clock set for 12 minutes, for max reps:
1 minute: Double-unders
1 minute: Dumbbell snatches, 40/25
2 minutes: Double-unders
2 minutes: DB snatches
3 minutes: Double-unders
3 minutes: DB snatches

Wednesday, August 2nd, 2017

Skill/Strength: Mobility work

50 Burpees
50 Toes to Bar
50 Ball Slams, 30/20
50 Box Jumps, 24″/20″
500m Run

New prices, new schedule, new coaches beginning September 1st!

Tuesday, August 1st, 2017

Skill/Strength: Kettlebell Clean practice

WOD: Five rounds, for time:
175m KB Farmers Carry, 53’s/35’s
20 Deficit Pushups, hands on KBs
10 KB Push Press

Monday, July 31st, 2017

Skill/Strength: DB Windmills

WOD: “Jackie”
1000m Row
50 Thrusters, 45/33
30 Pull-ups

Sunday, July 30th, 2017

Rest Day

Saturday, July 29th, 2017

9am or 10am WOD: “The CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Three attempts to find your best lift.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.” -from the CF Journal