“Cliffhanger”
20 Minute AMRAP:
400 Meter run
Max Unbroken muscle-ups
Tomorrow’s Forecast:
Tuesday’s workout calls for front squats.
Box Brief:
If you have mobility restrictions related to the squat now is the perfect time to address them. The strength program for the next three weeks involves squatting. Make it at goal to improve your mobility and body position!
Due to high demand, we are officially announcing our Summer CrossFit Kids Program ages 6-12, starting next week. Emily Mott approached me a few weeks back with a strong desire to head the program. We are super excited and know she will do a wonderful job.
Our goal is to take the fundamental principles of our CrossFit program (General Physical Preparedness) and apply them in a fun way your kids will enjoy. We believe it’s important to instill at a young age, the importance of moving properly and that fitness can be fun. This is why you can expect each of our 45-minute classes to be equal parts learning and fun. The workouts themselves will feel like a game.
Details:
Two classes per week – Wednesday & Friday at 10:30-11:15am
12 Spots available
$90 A month
June registration link is here. Be sure to check the box yes that is asking if you are the guardian to the participant. We will need you to sign waivers when you come the first day.
“Freaky Friday”
20 Minute EMOM:
5 T2B
5 Hang power snatch (75/55)
5 Thrusters (75/55)
Box Brief:
Don’t forget to stretch this weekend!
“Dirt Road”
3 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry (53s/36s)
2 Rounds:
30 Sit-ups
20/15 Calorie row
30 Double unders
200 Meter farmers carry
1 Round:
30 Sit-ups
20/15 Calorie row
30 Double unders
Tomorrow’s Forecast:
Friday’s workout calls for toes to bar, snatches, and thrusters.
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Bench Press
10 @ 55% of 1RM
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%
Tomorrow’s Forecast:
Thursday’s workout calls for sit-ups, rowing and double unders.
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Sniper”
7 Rounds:
200 Meter run
3 Front squats
9 Strict HSPU
Tomorrow’s Forecast:
Wednesday’s workout calls for bench press and pull-ups.
Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
“Rock”
3, 5 Minute AMRAPs:
10 Power cleans (135/95)
12 Burpees
14 Box jumps (24/20)
20 Sit-ups
Max calorie row
1 Minute Rest
Tomorrow’s Forecast:
Tuesday’s workout calls for running, front squats, and handstand push-ups.
Box Brief:
Memorial Day (Monday) will have a reduced class schedule. Our only classes will be at 6:30, 8:30, 9:30 and 11:30am with open gym until 2pm.
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).
Power Clean and Power Jerk + Squat Clean and Split Jerk
Build to a heavy complex
“Say Grace”
3 Rounds:
50 Double unders
10 Clean and jerks (135/95)
Box Brief:
Memorial Day Murph workout and BBQ will be this Saturday at 10am. We will provide the main course, we just ask that everyone brings a side to share. Anyone is welcome to come, so invite your friends and family to join the fun!!! See you there!
Our Memorial Day class schedule will be slightly modified. Only 4 scheduled classes with open gym staying the same. 6:30, 8:30, 9:30 and 11:30am.
