Saturday, June 20 2020
AMRAP 35
10 Cal Row. Bike. Ski
20 Weighted Box Step-ups 50/35
10 Cal Row.Bike.Ski
20 Goblet Squats
10 Cal Row.Bike.Ski
20 DB Rows
Wednesday, June 10 2020
Strength: Toe Elevated DB Deadlift
3 Sets:
Into…
Heel Elevated Goblet Squats x 20 reps
Into…
25 Sit-ups + 25 Reverse Sit-ups
Metcon: For Time (20 Min Cap)
10 DB Snatches 50/35
15 Box Jumps
20 DB Snatches
15 Box Jumps
30 DB Snatches
15 Box Jumps
40 DB Snatches
15 Box Jumps
50 DB Snatches
Body Weight Workout: For Time
10 HR Pushups
15 Burpee Broad Jumps
20 HR Pushups
15 Burpee Broad Jumps
30 HR Pushups
15 Burpee Broad Jumps
40 HR Pushups
15 Burpee Broad Jumps
50 HR Pushups
Monday, June 8 2020
Meeting ID: 882 9731 5047
https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09
We will have a body weight zoom class liked to our 7:30am CrossFit Class.
Strength: Hang Power Clean + Front Squat
5 Sets of 2 Hang Power Cleans + 2 Front Squats
WOD: 3 Rounds For Time
20 Hang Power Cleans 135/95
20 Front Rack Lunge
200m Run
Body Weight Workout:
Strength: 4 Sets of
20 Sit-ups
20 Leg Raises
20 Side Crunches with a knee to elbow
WOD: 3RFT
200m Run
20 Burpees
30 Sit-ups
40 Walking Lunges
Wednesday, June 3 2020
Class will be canceled if it is raining. Please check the websites for updates.
Update to the cancellation policy: If you register or are in a class that is FULL (most likely any of the evening classes), and you no show or cancel less than 8 hours before class you will be charged $35. If you are NOT in a full class, you can cancel at any time; you just need to text me if it’s within 8 hours. I want to be fair and reasonable so please respect your fellow athletes and don’t take up a spot if you can’t be there!
If you are having trouble scheduling the classes you need please reach out to me so that we can work something out.
WOD: AMRAP 30
400m Run
30 DB Push Press 50/35
30 DB Lunges
30 Goblet Squats
30 Alt. V-Up Toe Touches
Body Weight: AMRAP 20
20 Side Crunches
20 Push Press or Pike Press
200m Run
20 Toe Touches
Tuesday, June 2 2020
IF YOU HAVE NOT RETURNED EQUIPMENT YOU NEED TO DO IMMEDIATELY OR YOU WILL BE CHARGED FOR IT.
If you need to use the bathroom you are allowed to go in the gym to do so. All cubbies and notebooks must be cleared out. Masks are not required while working out, but we ask that everyone have one handy just in-case!
We will have cones blocking off half the parking lot, but please be careful pulling in. Please park behind the gym, near the garage doors.
Unless you are attending the 6:30 AM and 4:15 PM class, please wait in your car until your class time starts.
You MUST preregister in ZenPlanner. Classes are capped at 9 people and are filling up quickly!
Strength: Front Squat
4 Sets of 8 reps
WOD: For Time
21 KB Swings 53/35
50 Double-unders
15 KB Swings
50 Double-unders
9 KB Swings
50 Double-unders
15 KB Swings
50 Double-unders
21 KB Swings
Monday, June 1 2020
Long post ahead, but please read if you will be attending outdoor classes! If you need to use the bathroom you are allowed to go in the gym to do so.
We can't wait to have everyone back, but there are several things I want to cover to ensure we are all safe and following the guidelines.
You MUST preregister in ZenPlanner
We will have cones blocking off half the parking lot, but please be careful pulling into the as we will have people and equipment outside. Please park behind the gym in the back parking lot.
Unless you are attending the 6:30 AM class, please wait in your car until your class time starts.
Masks are not required, however if you feel more comfortable wearing one please do. Please bring a mask and wear one when you can’t social distance.
We will have PLENTY of equipment assigned to each mat (whiteboard/marker, bumper plates, KB, DBs, barbell, assault bike or rower). You CANNOT share equipment with other people in the class, please work with what you have.
Please be sure to bring water, especially on the hot days.
We will not be running classes in the rain.
Please take the 15 minutes of cleaning serioulsy 🙂
As badly as I want to socialize and hang out after class, please no socializing after class ends.
Please contact me, or any of the coaches if you have any questions or concerns.
Strength: Hang Power Clean
5 Sets of 3 reps
WOD: 3RFT
15 Push Jerks 115/75
400m Run
15 Hang Power Cleans
Body Weight Workout: EMOM 30
20 Push-ups
20 Jumping Lunges
30 Air Squats
Friday, May 29 2020
7:30am Zoom Class
https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09
Long post ahead, but please read if you will be attending outdoor classes!
We can't wait to have everyone back, but there are several things I want to cover to ensure we are all safe and following the guidelines.
You MUST preregister in ZenPlanner
We will have cones blocking off half the parking lot, but please be careful pulling into the as we will have people and equipment outside.
Unless you are attending the 6:30 AM class, please wait in your car until your class time starts.
Masks are not required, however if you feel more comfortable wearing one please do.
We will have PLENTY of equipment assigned to each mat (whiteboard/marker, bumper plates, KB, DBs, barbell, assault bike or rower). You CANNOT share equipment with other people in the class, please work with what you have.
Please be sure to bring water, especially on the hot days.
We will not be running classes in the rain.
Please take the 15 minutes of cleaning serioulsy 🙂
As badly as I want to socialize and hang out after class, please no socializing after class ends.
Lastly, I will do my best to keep the process of bringing equipment/weights in and out, but it will be a team effort so I ask for everyones patience.
Please contact me, or any of the coaches if you have any questions or concerns.
WOD: For Time
50-40-30-20-10
Sit-ups
Push Press
Front Rack Lunges
DB/KB Workout: For Time
150 Russian KB Swings
*every time you break 5 Burpees
Body Weight Workout: Every 3 minutes for 18 minutes
30 Wall Sit Calf Raises
30 Pulse Lunges
30 Single Leg Glute Bridges
30 Push Press
Thursday, May 28 2020
We will be opening on Monday for outdoor classes. Schedule coming tomorrow!
Equipment drop off will be Friday from 3-5 PM and Saturday 12-1PM. Please DM if you cannot make these times. All equipment must be returned!
Can’t wait to be back with everyone!!
7:30am Zoom Class https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09
5:00pm Zoom Class https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09
Strength: Front Squat
5 Sets of 5 reps (4 seconds decent)
WOD: For Time
100 Thrusters
EMOM: 3 Burpees
DB/KG WOD: 5 Sets of 3 min AMRAP
7 Push Press Right
10 Sit- ups
7 Push Press Left
10 Goblet Squats
Body Weight Workout: For Time
50-40-30-20-10
Push-ups
Jump Squats
Knees to Elbows
Wednesday, May 27 2020
5:00pm Zoom Class https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09
Strength: Push Press
5 Sets of 5 reps
WOD: 5 Rounds For Time
200m Run
12 Deadlifts 135/95
9 Push Jerks
6 Hang Power Cleans
DB/KB WOD: AMRAP 18
30 Double-unders
10 DB Deadlifts
200m Run
10 DB Hang Power Cleans
Body Weight Workout: For Time
100 Jumping Jacks
90 Second Plank
80 Lunges
70 Russian Twists
60 Second Wall Sit
50 Sit-ups
40 Lateral Lunges
30 Dips
20 Up-Downs
10 Burpees
20 Up-Downs
30 Dips
40 Lateral Lunges
50 Sit-ups
60 Second Wall Sit
70 Russian Twist
80 Lunges
90 Second Plank
100 Jumping Jacks
Tuesday, May 26 2020
7:30am Zoom Class https://us02web.zoom.us/j/84464397885?pwd=RnJJb3lTZlQ0eHVTODF5NUhYaXdidz09
5:00pm Zoom Class https://us02web.zoom.us/j/88297315047?pwd=U2V4azBPN1dHUEVaK0NLNGJldFRlZz09
Core: 3 Sets
20 Hollow Rocks
20 V-ups
20 Sit-ups
Rest 1 minute
WOD: EMOM 20
1) 10 Cals
DB/KB WOD: EMOM 15
1) 10 DB Thrusters
2) 10 Burpees
3) 25 Sit-ups
Body Weight Workout:
Core: AMRAP 6
25 Sit-ups
20 DB Side Raises
20 Leg Raises
WOD: EMOM 5
1) 20 Toe Touches
EMOM 5
1) 20 Glute Bridges
EMOM 5
1) 20 Windsheild Wipers