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Monday 6/11
A) Every 3 min x 6 sets:
– 3 x back squat @ 85-88%
*This should be heavier than your set of 8s from last week.
B) Against a 3 min clock:
– 500/400m row
– max DB man-makers in remaining time (55/35ish)
R3M
Against a 3 min clock:
– 500/400m row
– max burpee box jump overs (24/20”)
R3M
Against a 3 min clock:
– 500/400m row
– max DB man-makers in remaining time (55/35ish)
R3M
Against a 3 min clock:
– 500/400m row
– max burpee box jump overs (24/20”)
1 man-maker = row + push up + row + push up + squat clean + thruster
Tuesday 6/12
A) E2MOM x 6 sets:
– 4 TnG power cleans
*Build as you go to a heavy but fluid set of 4. Heavier than last week’s 5s.
B) Every 5 minutes x 4-5 sets @80-90%
– 400m run
– 10 hang power cleans (135/95)
– 50 double unders
Wednesday 6/13
A) EMOM x 5 sets
– pause snatch @ 55-75%
*Pause 2 counts at knee cap.
+
E2MOM x 5 sets
– snatch @ 80, 85, 90+, 90+, 90+%
B) For time
– 800m run
– 15 overhead squats (95/65, 75/55, 65/45)
– 15 toes to bar
– 10 overhead squats
– 10 toes to bar
– 5 overhead squats
– 5 toes to bar
– 800m run
RX+ use 115/75
Thursday 6/14
EMOM x 5-6 sets
RX
1: 200m run
2: 8 shoulder to overhead (135/95, 115/75, 95/65)+ 6 burpees over the bar
3: 250/200m row
4: 15 RKB swings (70/44)
5: rest
Friday 6/15
A) Every 3 minutes x 6 sets:
– 3 x bench press @ 82%
– 3 x weighted pull-ups (sub banded negatives)
B) 3 sets for quality:
– 8/side rear foot elevated split squats @ 2011
– 10 prone DB hamstring curls @ 2011
– 6/side turkish get up sit-ups
*If possible, increase load from last week.
C) 3 sets:
– 10 bicep curls
– 10 tricep extensions
– 10 lateral delt flys
Saturday 6/16
8am Masters
9am CrossFit
10am Open Gym / Intro To CrossFit
Sunday 6/17
8am Masters
10am-12pm Open Gym