WEEK OF 01.15.18

MONDAY EMOM8 Min 1: 5 STO Min 2: 10 Burpee *Work Up to Challenging Wt. and Maintain for all Sets 9-15-21 Reps for time: Thruster Row for Calories RX: 95/63 Fitness: 75/53lb Core Accessory: Wt. Plank 3×30 Sec. Mobility: Pec + Shoulder Lax Ball Mash 90/90 Stretch...

WEEK OF 01.15.18

MONDAY: Upper Body 8x 12/15: Cals on Bike 10: Snatches 8: Push-ups 6: Delt Flys 4: Burps TUESDAY: Total body Conditioning E2MOM for 30 minutes 10: Barbell Rows/8: Pull-ups 20: WBs -.-.-.-.-.-.- 10: Pushups 10: DB Thrusters -.-.-.-.-.-.-. 15/18: Cals on Rower Core!...

WEEK OF 01.08.18

Day 1 Deadlift Heavy Single Then: Deadlift EMOM 10 Min 1: 5 Deadlift Min 2: 20 Sec. Wt. Plank *Start 75% & Increase if Able *45/35 4 Rounds For Time: 8 Hang Squat Clean 135/93 12 Bar Over Burpee 16/12 Cal Bike Day 2 3 Position Snatch *Hip/Hang/Floor 10 Min to...

WEEK OF 01.08.18

SCHEDULE UPDATE:  Saturday, January 13th: No CrossFit classes Sunday, January 14th: No CrossFit classes Polar Throwdown:  • Athletes show up at approximately 8am – details to follow • First workout starts at approximately 9am • Friends and Family are encouraged...

WEEK OF 01.08.18

1/8 SWEAT Programming MONDAY– Lower Body EMOM for 36 minutes M1: 8 Elevated Dual KB Deadlifts M2: 5 Single Arm thruster M3: 30 second Wall-sit (Weighted) M4: 12 Pistol Squats (5- Weighted) M5: 30 sec (Weighted) Hollow Hold M6: 5 Front Rack Step Ups...