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Wednesday, February 2 2022

Performance Strength: Shoulder Press

Set 1 & 2 – 3 reps

Set 3 & 4 – 2 reps

Set 5 – 1 rep

Set 6 & 7 – Max reps with an empty bar

Rest as needed

Performance Metcon: Against a 3-minute running clock…

20/15 Cal Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

Fitness Strength: Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Landmine Press x 6-8 reps (Left Arm)

Station 2 – Landmine Press x 6-8 reps (Right Arm)

Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Fitness Metcon: Against a 3-minute running clock…

20/15 Calories of Assault Bike

10 Strict Pull-Ups

Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

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February 1, 2022

Performance Metcon: Every 5 minutes PER STATION, for 30 minutes.

*Station 1 – 1000m Row

*Station 2 – Three rounds of:

4 Deadlifts (225/155 lbs)

8 Bar-Over Burpees

12 Lunges with Farmer’s Carry 53/35

*5 minutes to complete each station. Rest the balance of the 5 minutes.

Scaled Row: 750m


Fitness Metcon: Every 5 minutes PER STATION, for 30 minutes.

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

8 Burpees

10 Kettlebell Swings

12 Lunges with Farmer’s Carry

*5 minutes to complete each station. Rest the balance of the 5 minutes.

Scaled Row: 750m

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Thursday, January 27 2022

You have probably noticed that I have switched up the naming convention of our workouts. We now offer “Performance Metcon” which is a more traditional, CrossFit style workout that incorporates a mix of cardio and weightlifting (what everyone is currently used to). We now also offer a “Fitness Metcon” which is a more cardiovascular workout that incorporates body weight and dumbbell movements. It is entirely up to you on which program you want to do, just thought it was time to mix it up!

Coach Will

Warm-Up.

Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Followed by…

Three Sets:

1 Cluster* + 2-3 Thrusters

*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

Rest as needed

Followed by…

30 seconds Assault Bike

3 Toes to Bar (or Burpees if you are saving your toes to bar)

20 seconds Assault Bike

3 Toes to Bar

10 seconds Assault Bike

3 Toes to Bar

*Sub burpees for toes to Bar if you are saving yours for the workout.

Strength: Back Squat

Build to a heavy single 90-95%

Performance Metcon: Complete as many rounds and reps as possible in 10 minutes of:

10 Thrusters 95/65 lbs

10 Bar-Over Burpees

10 Toes to Bar


Fitness Metcon: AMRAP 10

10 Jump Squats

10 Burpees

10 V-Ups

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Wednesday, January 19 2022

**Important update for 5:30AM athletes: You must sign up prior to class. Class reservations will close at 10PM the night before, however you have until 5AM sign out of class without a penalty. Thank you!

Strength: 3 Sets

Jerk x 2 reps @ 80% + 5-10lbs

Into…

Lateral Raises x 12-15 reps

Into…

12 Ring Rows

Metcon: 5RFT

12/9 Cal Bike or 15/12 Cal Row/Ski

20 Wall Balls 20/14

10 Chest to Bar Pull-ups

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Monday, January 17 2022

Happy Martin Luther King Jr. Day!

We will be closed this morning due to the weather but we will reopen at 4:15pm for evening classes

Class Schedule:

6:30am,7:30am,8:30am

4:15pm & 5:15pm

Midline: 100 Hollow Rocks

*everytime you break 15 Sit-ups.

Metcon: For Time

2,000m Row/Ski

21 Power Cleans 135/95

15 Thrusters

1,000m Row/Ski

15 Power Cleans

12 Thrusters

500m Row/Ski

9 Power Cleans

9 Thrusters

L2: 115/75

L1: 95/55, 1,000m , 750m, 500m