New Schedule Is Live! The 6:30am and 7:30pm classes on Monday-Thursday are now open for all members. This means that both our CrossFit and Masters CF athletes are both welcome to come to these classes.
Check out these cool new pics of Memorial Day Murph and the Crawfish Boil.
——————–
Monday 6/13
A) EMOM x 12 min
1: Tempo back squat 3-4 reps @ 32X1 (use 4-5% more than 6/6)
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 20 RKB swings (heavy)
– 15 wallballs (20/14)
– 200m run
Masters
A) EMOM x 12 min
1: Tempo back squat 6 reps @ 32X1
2: 6-10 L-seated DB presses @ 2111
3: rest and increase load on BS if able
B) AMRAP in 15 min:
– 15 RKB swings
– 10 wallballs
– 200m run
Tuesday 6/14
A) E3MOM x 12 min (4 sets)
– TnG power clean cluster 3.3.3
*If you complete the set totally UB, add weight.
B) Three sets for max reps of:
– 60 seconds of power cleans @ 80% of A
– Rest 60 seconds
– 60 seconds of burpees to target (pull-up bar)
– Rest 60 seconds
– 60 seconds of box jump overs (24/20”)
– Rest 60 seconds
– 60 seconds of row for calories
– Rest 60 seconds
Masters
A) EMOM x 12 min
1: 5 hang power cleans (light to moderate weight) BB or DB (8 reps)
2: 10 DB anchored sit-ups
3: 20-40 single unders or 20 jumping jacks
B) Three sets for max reps of:
– 60 seconds of alternating DB snatch (moderate)
– Rest 60 seconds
– 60 seconds of burpees
– Rest 60 seconds
– 60 seconds of box jump/step overs (24/20”)
– Rest 60 seconds
– 60 seconds of row for calories
– Rest 60 seconds
Wednesday 6/15
A) EMOM x 15 min
1: Push press x 5 – building
2: Weighted pull-up cluster 1.1.(1) – R10S between reps
OR Negative pull-ups (heavier than 6/8)
3: DB Romanian deadlifts x 8 @ 30X1
B) With a partner complete 6-8 sets each:
– Row 250m @ 95%
*You go I go method. Stay consistent at higher pace throughout.
Masters
same
Thursday 6/16
A) EMOM x 16 min (4 sets)
1: Double KB front rack box step ups x 8-10/ side R
2: Double KB front rack box step ups x 8-10/ side L
3: Ring push ups w/ turn out at top x 6-10 @ 1111
4: Bent over BB rows x 6-8 @ 20X0
B) 3 rounds not for time:
– heavy sled drag + sandbag front rack hold (down and back)
– 6 Jefferson curls (start light and learn the movement)
– 10 Turkish get ups (heavy but constant pace for 5/side)
Masters
A) EMOM x 16 min (4 sets)
1: Double DB box step ups x 8-10/ side R
2: Double DB box step ups x 8-10/ side L
3: Ring/ground push ups w/ turn out at top x 6-10 @ 1111
4: Bent over BB rows x 6-8 @ 20X0
B) 3 rounds not for time:
– heavy sled drag + sandbag front rack hold (down and back)
– 10 DB row from plank (R+L=1)
– 10 sandbag/medball get ups (constant pace for 5/side)
Friday 6/17
A) EMOM x 8 min (8 sets)
– 1 power snatch + 1 snatch balance + 1 hang (squat) snatch
B) For time:
– 600m run
– 21 toes to bar
– 21 thrusters (95/65)
– 400m run
– 15 toes to bar
– 15 thrusters
– 200m run
– 9 toes to bar
– 9 thrusters
Saturday 6/18
8am Masters
9am CrossFit
10am Barbell
11am Free Intro
Sunday 6/19
Endurance