Sunday Dec 1, 2019


Christine

OPEN GYM 9:30am- 11:30am
11:45am- 12:45pm CrossFit Kids
12:45pm- 1:45pm CrossFit Teens

21 DAYS OF GAINS: Day 1 of 21

Part 1. 5 Rounds of :
20 DB Box Step ups
20 Glute Ham Raises
20 DB Walking Lunges
20 Barbell Calf Raises

Part 2. Back Squats: 
100 Reps at Body Weight
Post scores to comments 

Saturday Nov 30, 2019


Matty

In Teams of 2, complete the following for time:
1 mile Run (together)
150 Burpee Pull Ups (split)
1 mile Run (together)
Post scores to comments 

Friday Nov 29, 2019


Issy, Shae and Erica

The Regular 5:00am and 4:30pm Class will be cancelled today.

Tonight come and celebrate – Holiday Party 7:00pm until it gets weird, Dress to impress.

Teams of 2, complete the following for time:
2000m Row
50 Squat Cleans and Jerks #205/#135
Partition work as needed, One Athlete working at a time. 

Post scores to comments 

 

 

Thursday Nov 28, 2019


Alanna

35:00 Minutes for Quality
20/15 Calorie Machine (after every round completed, use a different machine)
10 DB Deadlifts (moderate load)
10 DB Hang Power Cleans (moderate load)
5 Single Arm DB Split Jerk- Right arm (Heavy load)
5 Single Arm DB Split Jerk- Left arm (Heavy load)
20 GHD Situps
50ft Sandbag Carry 150lbs/100lbs

Box Brief:
Tomorrow, Friday November 29, 2019- Holiday Party 7:00pm until it gets weird

Wednesday Nov 27, 2019


Heba, Tracy and Amanda

Every 5:00 Minutes for 20:00 Minutes (4 Rounds)

25/20 Calorie Row/ SkiERG
20 Burpees over Parallettes
-Followed by-
In Teams of 2: Every 2:00 Minutes, Alternating movements for 16:00 Minutes
Odd Minutes: 4- Front Squats*
Even Minutes: 4- Bench Press*

Athletes Notes

*Athlete 1 starts with the Front Squats as Athlete 2 starts with the Bench Press, Alternating every 2 Minutes
*Build up in weight each round that passes with your partner, Starting at #155/105 for the Front Squats and #95/#65 for the Bench Press


Box Brief:

Friday November 29, 2019- Holiday Party 7:00pm until it gets weird.

Monday Nov 25, 2019


Cory and Sergio

Part 1. In Teams of 2: Every 2:00 Minutes, Alternating movements for 16:00 Minutes
Odd Minutes: 4- Deadlifts*
Even Minutes: 4- Strict Shoulder Press*

Athletes Notes

*Athlete 1 starts with the Deadlifts as Athlete 2 starts with the Strict Shoulder Press, alternating every 2 minutes
*Build up in weight each round that passes with your partner, Starting at #225/155 for the Deadlifts and #115/#80 for the Strict Shoulder Press

Part 2. 3 Rounds for Time
50/35 Calorie Bike
100ft DB Walking Lunge 50lbs/35lbs
100 Double Unders
Post scores to comments

Box Brief:
Friday November 29, 2019- Holiday Party 7:00pm until it gets weird