Aug 31

Strength

A. 3 x 3 Back Squat @ 80%

B. 3 x 3 Clean Pulls @ 100% of Clean

C1. 3 x 10-20 GHD Sit Up

C2. 3 x 15-25 Hip Ext.

Aug 30

Strength

5 x 2 Push Jerk

Endurance

2 x 800m Run

(3 min rest between runs)

2 x 1000m Row

(3 min rest between rows)

* Full recovery between run and row*

**Do in any order but runs must be back to back and vice versa**

EST will be CLOSED Monday (9/3)

Aug 29

Similar chipper....but harder.

For Time:

30 Lunge

20 Pull Up

30 Box Jump 20"

20 Ring Dip

30 Knee To Elbow

20 KB Swing

30 Sit Up

20 Superman

30 Wall Ball (20#/14#) 

Aug 28

What is the difference between these front squats? Which is better?

Strength

5 x 3 Front Squat @ 80-85% 1RM

(Same weight as last weeks doubles)

MetCon

3 Rounds of:

15 Thruster (95#/65#)

400m Run

*EST will be Closed Monday Sep 3rd*

Aug 27

This is why we don't sell all those products you guys ask about. We are here to give you the best product we can offer and that is fitness (health). Come and get it!

Strength
Heavy Single
Snatch

MetCon
EMOM for 8min
2 Power Snatch @ 60-70%
5 Pull Up or 2 Muscle Up
(Must do Ring Rows if you do not have a Pull Up unassisted...No bands today)

Aug 24

This is just fun.

A1. 5 x 3 Deadlift (Perfect Form)

A2. 5 x 3 High Box Jump

Aug 23

3 Rounds of:

400m Run

30 Sit Up

400m Run

30 Grasshopper

Aug 22

"Cindy"

20min AMRAP

5 Pull Up

10 Push Up

15 Air Squat

Aug 21

Strength

5 x 2 Front Squat @ 80%

MetCon

"Randy"

75 Snatch

(75#/55#)

Aug 20

Strength

Clean - Heavy Single

MetCon

15min AMRAP

10 KB Swing

10 Box Jump

10 Ring Dip

* Reminder*

- Shirts will be charged to your account today.

- Muscle Up Clinic this Sat @ 11am - $20 for members

Aug 17

A1. 5 x 5 Deadlift

A2. 5 x 5 Bench Press

Aug 16

15min AMRAP

200m Run

40m Broad Jump

200m Run

40m Bear Crawl

Aug 15

Strength

3 x 5 Weighted Pull Up

or 

3 x Max Pull Up

MetCon

3 Rounds of:

21 KB Swing (1.5/1)

30 Sit Up

30 Lunge

Aug 14

Skip to 8:10 to see some Squat Clean Thrusters

Strength

4 x 4 Back Squat

MetCon

For Time:

30 Squat Clean Thruster (135#/95#)

Aug 13

Strength
1-1-1-1-1
Split Jerk

MetCon
4 Rounds of:
20 Jump and Touch (12"/8")
15 Deadlift (185#/115#)
10 Clapping Push Up

Aug 10

Skill / Speed Work
3 x 3-5 Tall Snatch (Light or PVC)

Strength
A1. 4 x 3 Back Squat @ 85% of 1RM
A2. 4 x Max Rep HSPU

Classes are as usual today.

Aug 9

Ken is out today, but you have no excuse. Our friends across the street will be opening up the gym in the morning and I will have the place open all afternoon. So come in and do the workout!!

Endurance

1 Mile Run

Full Recovery

1000m Row

You can choose what order to do these in. My suggestion is, if you want to PR one do that one first.

Aug 8

Strength

5 x 1-3 Skin the Cat

MetCon

5 Rounds of:

10 Pull Up

15 Box Jump
20 Grasshopper

Aug 7

Strength

5 x 1 Power Clean + 2 Front Squat
(Go heavier than last time)
Compare to (7/23)

MetCon

"Death By Clean and Jerk"

(135#/95#)

* 1C&J in the first minute, 2 C&J in the second min.....continue this until you are unable to complete the set number of Clean and Jerks in given minute.

Aug 6

Strength

5 x 2 Push Press + 1 Push Jerk

MetCon

10min AMRAP

5 Hang Power Snatch (95#/65#)

7 Burpee

9 Toes To Bar

 

Aug 3

 

CrossFit Total tomorrow @ 11am. If you are coming to the CFT, take a rest day. That being said today's workout is programmed for those of you that will not listen to me :)

3-3-2-2-1-1-1
Weighted Pull Ups
or
4 x Max Rep Pull Ups

Cash Out 

(only if not doing CFT)
1min Max Cal Row

Aug 2

Start thinking about getting some rest and recovery for the CFT this Saturday @ 11am. For those of you that won't take a day off or are not going to make it this weekend here is your workout.

4 Sets of:
400m Run
20m Broad Jump
2min Rest

Aug 1

Reminder: We are doing a CrossFit Total on Saturday @ 11am

Follow by a Social Gathering

For Time:

21-15-9

SDHP (95#/65#)

KB Swing (1.5/1)

Box Jump (24"/20")