Wednesday 3.1.17

Weightlifting Wednesday

Back Squat

10 – 8 – 6 – 4 – 2

Rest 2:00 between sets, building in weight on each.

Cashout

AMRAP 8:

10 Wallballs (20/14)

20 Double-Unders

Tuesday 2.28.17

Romanian Deadlift

4 x 8

Midline Washout

4 Rounds, Not For Time:

15 Abmat Sit-Ups

20 Hip Extensions

25 Flutter Kicks (4-Count)

30 Banded Good Mornings

Saturday 2.25.17

Open 17.1

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.

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

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

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)

Monday 2.20.17 Reminder: Gym is Closed

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

Thursday 2.16.17 1730 CANCELLATION

Sorry everyone for the delayed notification, I wanted to exhaust all options. Unfortunately there will be no 1730 class this evening. Enjoy your long weekend and hope to see you on the black mat Tuesday ready to lift heavy stuff!!! ~ Coach Tam

Thursday 2.16.16

On the Minute x 16:

Even Minutes – 4 Front Squats

Odd Minutes – 8 Back Squats

Weight is Athlete's Choice

Wednesday 2.15.16

“Elefante” 

10 Rounds:

Even Minutes – 5 Deadlifts

Odd Minutes – 15 Box Jumps (24/20)

Start with a light load on the barbell, and build each round.

Tuesday 2.14.17

“Aguila”
AMRAP 7:
3 Thrusters (95/65), 3 Chest to Bar Pull-Ups
6 Thrusters (95/65), 6 Chest to Bar Pull-Ups
9 Thrusters (95/65), 9 Chest to Bar Pull-Ups
Continue pattern, adding (3) repetitions per round, until the 7 minute time cap. 

Friday 2.10.16

“Open 14.4” 

AMRAP 14:

60 Calorie Row

50 Toes to Bar

40 Wallballs (20/14)

30 Power Cleans (135/95)

20 Muscle-Ups

Thursday 2.9.15

100 Double-Unders, 50 Sit-Ups, 25 Burpees 
80 Double-Unders, 40 Sit-Ups, 20 Burpees 
60 Double-Unders, 30 Sit-Ups, 15 Burpees 
40 Double-Unders, 20 Sit-Ups, 10 Burpees 
20 Double-Unders, 10 Sit-Ups, 5 Burpees 

2.08.17 0530 *CLASS CANCELED*

Wednesday 2.8.17

 “Weightlifting Wednesday”

Teams of 3:

AMRAP 7: Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

Tuesday 2.7.17

 “Canguro”

50 Calorie Row

40 Deadlifts (135/95)

30 Box Jumps (24″/20″)

20 Front Squats (135/95

Monday 2.6.15

“Open 13.4” 

Climbing Ladder for 7 Minutes

3 Clean and Jerks, 3 Toes to Bar

6 Clean and Jerks, 6 Toes to Bar

9 Clean and Jerks, 9 Toes to Bar

12 Clean and Jerks, 12 Toes to Bar

Rx – 135 / 95

Continue to add 3 repetitions per round until the 7 Minute Cap.

No Foundations Class 03Feb17

Foundations class scheduled for 03Feb17 has been cancelled.  Normal 1730 class will be held.

Friday 2.3.17 Normal Class. No Foundations Class

 “El Toro”

AMRAP 15:

5 Power Cleans (135/95)

10 Box Jumps (24″/20″)

15 Wallballs (20/14)

Thursday 2.2.17

Thursday 2.2.17

 “Abeja”

In 3:00, 45/30 Calorie Row

Time remaining: Max Toes to Bar

Rest 3:00

In 3:00, 45/30 Row

Time remaining: Max Double-Unders

Rest 3:00

In 3:00, 45/30 Row

Time remaining: Max Burpees

2.1.17 * 0530 CLASS CANCELLED*

I apologize for the extremely late notice guys.