Front Squat
3 – 3 – 3 – 3 – 3 – 3 – 3
3 Rounds (not for time)
Tempo push-ups (3333)
40 Second side plank (each side)
Box Brief:
The CrossFit Open is upon us! We’ll be releasing more information and our schedule as we get closer to week one. Don’t forget to register for the Open!
“Open Test”
20 Minute AMRAP:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups
Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.
“Annie on the Run”
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
200 Meter run after each round
Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.
Overhead Walking Lunges
10 – 10 – 10 – 10 – 10
3 Sets (Each Side)
10 Banded pallof presses
Box Brief:
This Saturday we have our Weightlifting clinic conducted by none other than Coach Ricky himself. The class starts at 11am with the cost of $20.
“Bender”
For Time:
1000 Meter row
-Then-
50 – 35 – 20
Russian KBS (72/53)
Ring dips
-Then-
500 Meter row
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).
“Under Fire”
4 Rounds:
21 Pull-ups
15 Bar facing burpees
9 Front squats (185/130)
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).
“Dad Bod”
20 Minute AMRAP:
10 Power cleans
50 Double unders
20 Meter handstand walk
Box Brief:
Apply some recovery techniques to your weekend routine. Grab a foam roller or do some yoga!
“Ball and Chain”
15 Minute AMRAP:
Run around building w/KB (53/36)
15 KBS (53/36)
15 Sit-ups
15 Push-ups
Box Brief:
Today is Bring a Friend Day!
