A. Deadlifts 5-5-5-5-5
B. “Lunging Annie”
50-40-30-20-10
Lunges
Sit Ups
C. RSVP for the FREE Injury Prevention Seminar on Saturday at 12:30pm. Details HERE
A. Tabata Plank Holds, 8 rounds total
B. For time:
75 Wallball Shots
75 Double Unders
75 Wallball Shots
75 Double Unders
C. RSVP to Barbell Club via Mindbody Online!
A. In teams of 2 or 3, complete the following in as many rounds as possible in 25:00:
75 Double Unders
20 Front Squats
20 Burpees Over the Bar
200 Meter Sandbag Run
B. Barbell Club meets at 9:00am only today!!
C. Pull-up & Muscle Up Workshop begins with Chris at 11:00am!
A. Every minute on the minute for 6:00
Odd: Ring Dips x 6
Even: Double Unders x 20
B. “Tecmo Bowl”
AMRAP in 14:00
Clean and Press x 7
Sprint 200 meters
Bear Crawl 20 meters
C. Please RSVP for Barbell Club via Mindbody Online!
A. Back Squat
8-8-8-8
B. As Many Rounds as Possible in Seventeen Minutes of:
20 Air Squats
10 Ground to Overhead (135/95)
2 Bar Muscle Ups
C. Click HERE to sign up for Hannah’s Sports Massage
D. Please RSVP via MindBody for Barbell Club!
Open Normal Class Schedule Today!!
A. Tabata Plank Holds, 8 rounds
B. “Small Potatoes”
30-20-10 reps of:
Dumbbell Thrusters
Burpees
Double Unders
C. Please RSVP via Mindbody Online for Barbell Club!
Brought to you by Payton AKA The Pumpkin Princess, this “12 Days of CrossFit” WOD will be done just like the song: 1… 2,1… 3,2,1… 4,3,2,1… 5,4,3,2,1 and so on.
“Payton’s 12 Days of CrossFit”
1 Handstand Push-up
2 Pull-ups or Jumping Pull-ups
3 Toes to Bar
4 Dips (Bar or ring)
5 Burpees
6 Box Jumps 24/20
7 Wallball Shots 20/14
8 Kettlebell Swings 53/35
9 Deadlifts 115/75
10 Front Squats 115/75
11 Clean and Jerks 115/75
12 Turkish Get-Ups 35/26
* Please RSVP to Barbell Club via MindBody Online
* Don’t forget the Core Stability Workshop with Dr. Kristin Dominguez is at 12:00pm sharp. Bring a friend and a yoga mat! The cost is FREE. More details can be found HERE
In teams of 2 complete the following for max reps:
7:00 max rep Kettlebell Swings. 1 partner holds plank while other swings. Switch movements as needed.
Rest 3 minutes
7:00 max rep Burpees. 1 partner holds barbell overhead while other does Burpees. Switch movements as needed.
Rest 3 minutes
7:00 max rep Pull-ups. 1 partner holds barbell in deadlift position while other does pull-ups. Switch as needed.
B. Please RSVP through MindBody Online for Barbell Club
“Partner Running Cindy”
In Teams of 2 or 3, complete the following:
30:00 AMRAP
Partner A – Run 400 meters
Partner B – Complete as many rounds of “Cindy” as possible
- Teammates switch places when Partner A returns from 400 meter run
- Score is your completed number of “Cindy” rounds in 30 minutes
Barbell Club is cancelled today. Best of success to our lifters Rob and Emmanuel who are competing at the 2015 American Open Championships in Reno, Nevada!
A. “Rick”
8 minute AMRAP:
8 Thrusters
8 Calories Rowed
B. “Carl” (After 3 minute rest)
8 minute AMRAP:
40 meter bear crawl
8 Atomic Sit-ups
C. Please RSVP for Barbell Club via MindBody Online!
