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Monday, June 15 2020 

Strength: Hang Squat Clean 

4 Sets: 

 1 Hang Squat Cleans + 2 Jerks 

Metcon: AMRAP 18

24 DB Rows 50/35

24 Push-Ups

24 Hang Power Cleans 95/65

24 Push Press 

Body Weight: AMRAP 18 

200m Run 

30 Push-ups 

40 Glute Bridges 

50 Toe Touches

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Friday, June 12 2020 

Metcon: 5 Rounds For Time (30 min cap) 

Front Rack Lunge x 20 reps (climbing in weight each set) 

Into…

500m Row or 400m Run 

Rest 90 seconds after each round

Body Weight Workout: 3RFT

30 Plank Jacks

30 Alt. V-Ups 

30 Wall Sit Calf Raises 

30 HR Push-ups

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Thursday, June 11 2020

Open Gym: DB’s only 5-6:30pm

Core: 3 Rounds 

20 Hollow Rocks. 

20 KB Side Raises per side 

20 Toe Touches 

Metcon: EMOM 16

1) 10 Burpees 

2) 12/8 Cal Bike/Ski or 12/10 Cal Row 

3) 45 Double-unders 

4) 30 DB Curls

Body Weight Workout: 

5K Run or Row

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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

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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

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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