Friday, February 24, 2017

Thursday, February 23, 2017

Friday 2.24.17

"Goat Day"

On the Minute for 20:
Odd Minutes: "Goat" #1
Even Minutes: "Goat" #2

"Goat"- CrossFit slang for a movement we have difficulty with... Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two "Goats" to work on today. Coaches will have great suggestions in class.

Wednesday, February 22, 2017

Thursday 2.23.17

"Jirafa"
Alternating on the Minute x 21
Minute 1- 200m run
Minute 2- 15/12 Calorie Row
Minute 3- 7 Power Cleans (135/95) + 30 Double-Unders

Tuesday, February 21, 2017

Wednesdeay 2.22.17

Weightlifting Wednesday
3-Position Snatch- Build to Heavy
Position 1-Pockets
Position 2-Knees
Position 3-Floor

Cashout
On the Minute x 12
Minute 1-:20s Overhead Squat Hold (45/35)
Minute 2- 15 Abmat Sit-Ups
Minute 3- 7 Strict Pull-Ups

Monday, February 20, 2017

0530 Tuesday 21 February 2017 Canceled

Whole family has the flu.  Sorry for the late notice.

Tuesday 2.21.17

"The Good Life"
3 Rounds
Row 500m
12 Burpees
21 Box Jumps (24/20)

Sunday, February 19, 2017

Monday 2.20.17 Reminder: Gym is Closed

"Erizo"
AMRAP 15
15 Deadlifts (225/155)
30 Wallballs (20/14)
60 Double-Unders