A big thank you goes out to everyone who helped us celebrate our 5th birthday this past Saturday. We sweated, ate 120 tacos, killed a keg, and all in all had great time! As a gym owner, these are the best moments to be a part of. Seeing a community 5 years in the making come together is heartwarming to say the least. Thanks for the memories. Here’s to many more!
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Monday 8/29
A) E2MOM x 12 min (6 sets):
– 1 behind the neck split jerk + 1 split jerk
*Building from 65-85+%.
B) For time:
– 15 ground to overhead (135/95, 115/75, 95/65)
– 15 pull-ups
– 400m run
– 12 ground to overhead
– 12 pull-ups
– 400m run
– 9 ground to overhead
– 9 pull-ups
– 400m run
Tuesday 8/30
A) E3MOM x 12 min (6 sets)
– Back squat x 4-5 @ 80-85%
B) EMOM x 15-18 min (5-6 sets)
1: 5 deadlifts @ 65% + 6 over the barbell burpees
2: 12 walking lunges (70/44, 53/35, 44/25 per hand)
3: 12/9 cal row
Wednesday 8/31
A) 4 sets:
– 6-8 Good mornings @ 30X1 tempo
– R30S
– 8-10 single arm presses @ 21X1
– R30S
– 5 roll to candlestick OR 10-20 hollow rocks
– R1-2M
B) Three sets for times of:
– 500m row
– 25 ring dips
– 20 toes to bar
Rest 4-5 minutes between sets
*Sub elevated push-ups if you feel they will work better than banded ring dips.
*Break reps as needed but go as fast as possible.
*Add times together for total time.
C) Accumulate 3 min in FLR from rings 2 inches off ground.
Thursday 9/1
A) E2MOM x 20 min (10 sets)
Sets 1-3: 3 high hang snatches @ 50-60%
Sets 4-6: 2 hang snatches @ 65-75%
Sets 7-10: 1 snatch @ 80-95%
Set 11: 1 snatch @ 101% (optional)
B) AMRAP in 12 min:
– 10 alternating DB snatches (45-75/15-40)
– 20 box jumps (24/20)
– 200m run
C) 3 sets:
– 10 bent over supinated barbell rows @ 2111
rest as needed
Friday 9/2
A) E2MOM x 16 min (8 sets)
– 2 (squat) cleans + 1 split jerk
*Start at 60% and build to 90%.
B) 5 sets, against a 60 second running clock, AMRAP of:
– 10 KB swings (70/53)
– max reps of thrusters (75/55)
Rest 60 seconds between sets.
Saturday 9/3
8am Masters
9am CrossFit
10am Barbell
11am Intro To CrossFit
Sunday 9/4
8am Endurance