Wednesday 6.1.15

Strict Press

3x3 @ 80%,85%,90%

“HGH”

Teams of 3

AMRAP 7 Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

-3 Minute Rest-

AMRAP 7 Bench Press

50 Reps (135/95)

50 Reps (155/105)

Max Reps (185/135)

-3 Minute Rest-

AMRAP 7 Strict Pull-Up

Tuesday 5.31.15 **0530 class is now Mon thru Fri**

Strength

Deadlift

3x3 @ 80%,85%,90%

WOD

“Abilify”

AMRAP 12

100 Double Unders

50 Lateral Burpee Over the Bar

30 Squat Clean Thrusters (135/95)

10 Muscle Ups

Monday 30May16 ** Gym Closed for Memorial Day**

Gym is closed for Memorial Day.  

SpiritForged CrossFit is hosting "Murph" for Memorial Day.  Visit site via link below for details:

https://www.facebook.com/groups/121151401310170/permalink/1030415020383799/

Saturday 28 May 16 ***Gym Closed For Holiday***

Suggested WOD

Saturday 5.28.16

“Kelly”

5 Rounds

 400 Meter Run

 30 Box Jumps (24/20)

 30 Wallballs (20/14)

Friday 27 May 16 ***Gym Closed For Holiday**

Suggested WOD

Friday 5.27.16

Squat Clean

3x3 @ 80%,85%,90%

“Epinephrine”

1k Row

 -into-

 21-15-9

 Kettlebell Swing (70/53)

 Overhead Squat (115/80)

*No Noon Class **

Noon Class Is Cancelled!!

Thursday 26 May 16

Thursday 5.26.16

“Bubbles”

AMRAP 12

 10 Burpees

 25 Double Unders

Wednesday 25 May 16

Wednesday 5.25.16

Back Squat

3x3 @ 80%,85%,90%

“Winstrol”

Teams of 3

 AMRAP 7 Push Press

 50 Reps (135/95)

 50 Reps (155/105)

 Max Reps (185/135)

 -3 Minute Rest-

 AMRAP 7 Front Squat

 50 Reps (135/95)

 50 Reps (155/105)

 Max Reps (185/135)

 -3 Minute Rest-

 AMRAP 7 Power Clean

 50 Reps (135/95)

 50 Reps (155/105)

 Max Reps (185/135)

**Noon Class is Cancelled**

Apologize for late notice but Noon class has been cancelled.

24 May 2016

Tuesday 5.24.16

Strict Press

3x5 @75%,80%,85%

“Christine”

3 Rounds for Time

Row 500 Meters

12 Deadlifts (bodyweight)

21 Box Jumps (20 inch)

Monday 5.23.15

"Grace"

30 reps:

Clean and Jerk @135/95LBS.

Saturday 5.21.15 **Class starts at 10:00**

“Sand the Deck”

1 Mile Run

100 Air Squats

75 Abmat Sit-Ups

50 Kettlebell Swings (53/35)

25 Box Jump Overs (20 inch)

Friday 5.20.15

Deadlift 

1x5 @75%

1x5 @80%

1x5 @85% 

“Randy”

75 Power Snatches (75/55)

Thursday 5.19.15 **No Noon Class**

“Team Jerry”

1 Mile Run (Switch every 200 meters)

2K Row (Switch every 200 meters)

1 Mile Run (Switch every 200 meters)

 

Wednesday 5.18.15

Squat Clean

1x5@75%

1x5@80%

1x5@85%

“The Crane”

Teams of 3

AMRAP 7 Back Squat

50 Reps (135/95)

50 Reps (185/135)

Max Reps (225/155)

-3 Minute Rest-

AMRAP 7 Strict Press

50 Reps (95/65)

50 Reps (115/80)

Max Reps (135/95)

-3 Minute Rest-

AMRAP 7 Deadlifts

50 Reps (185/135)

50 Reps (225/155)

Max Reps (275/185)

 

Class Pic

A little late but here's a pic of our last Foundstions Class.

Shirts and T-Tops are in!!

Shirts and T-Tops are in!! We have extras for those that did not pre-order. 

$25.00 each.

Tuesday 5.17.15 ***No Noon Class!!**

 

“Cobra Kai”

AMRAP 3

6 Front Squat (155/105)

6 Burpees Over the Bar

-Rest 1 Minute-

AMRAP 3

Double Unders

-Rest 1 Minute-

AMRAP 3

6 Front Squat (135/95)

6 Burpees Over the Bar

Monday 5.16.15

Back Squat

3x5 @75%,80%,85%

“Sweep the Leg”

50 Wallballs (20/14)

200 Meter Run

15 Clean and Jerks (135/95)

400 Meter Run

15 Clean and Jerks (135/95)

200 Meter Run

50 Wallballs (20/14)

Shirts and T-Tops are in!!

Shirts and T-Tops are in!! We have extras for those that did not pre-order. 

$25.00 each.

Saturday 5.14.15 ** Class starts at 1000**

“Wax On Wax Off”

AMRAP 25

Teams of 3

3k Row Buy-In

-in remaining time-

50 Hang Power Snatch (75/55)

50 Thrusters (75/55)

50 Sumo Deadlift High-Pulls (75/55)

Friday 5.13.15 *NO 0530 CLASS*

“Filthy Fifty”

For time:

 50 Box Jumps (24″)

 50 Jumping Pull-Ups

 50 Kettlebell Swings (35, 25#)

 50 Walking Lunge steps

 50 Toes to Bar

 50 Push press (45, 35#)

 50 Back extensions

 50 Wallballs (20, 14#)

 50 Burpees

 50 Double unders

Thursday 5.12.15 *No Noon Class*

“Bonzai”

On The 3 Minute x 7 Rounds

 7 Deadlift (245/165)

 40 Double Unders

 200 Meter Run

Wednesday 5.11.15

“Weightlifting Wednesday”

Build to a set of 3 Heavy Pause Front Squats

 *2 Second pause at the bottom

“Cash Out”

3 x AMRAP 2

 20 V-UPS + 20 Supermans

 Time remaining max Front Squats (155/105)

 Rest 1 Minute Between Rounds

Shirts and T-Tops are in!!

Shirts and T-Tops are in!! We have extras for those that did not pre-order. 

$25.00 each.

Tuesday 5.10.15

“Helen”

3 rounds

400m Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Monday 5.9.15

Strength

Push Jerk

1x5@60%

1x5@65%

1x5@70%

WOD

12 Rounds

5 Handstand Push-Ups

11 Power Snatches (95/65)

Saturday 5.7.15

“Billy Jean”

Teams of 4

200 Deadlifts (185/125)

150 Back Squats (185/125)

125 Bench Press (185/125)

100 Cleans (185/125)

 

**Foundations class 07 May 2016**

**Foundations class 07 May 2016**

Foundations class will be held 07 May 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Friday 5.6.15

Deadlift

1x5@60%,1x5@65%,1x5@70%

“Bad”

5 Rounds for Time

100 Meter Farmer Carry (70/53)

20 Burpees

Thursday 5.5.15

“Team Boat Race”

Teams of 2

3 Rounds Each

500 Meter Row

400 Meter Run

*Partner 1 completes both row and run then partner 2 goes

 

*04May 1730 class is cancelled***

I apologize for the inconvience but 1730 class is cancelled.

Wednesday 5.4.15

Overhead Squat

1x5@60%,1x5@65%,1x5@70%

“Family Feud”

Class divides into 2 Teams

AMRAP 20:

50 Meter Prowler Push

100 Meter Bumper Plate Carry (45/25)

200 Meter Sprint

In a relay fashion, the teams form a single file line each.

Athlete 1 starts with the 50 meter prowler.

As soon as that athlete returns, he or she moves onto the 100 meter Plate Carry.

Athlete 2 can then start the prowler… and so forth.

Tuesday 5.3.15

5 Rounds for Time

5 Burpee Box Jumps (24/20 in)

15 Overhead Squats (75/55)

200 Meter Run

Monday 5.2.15

Snatch

1x5@60%,1x5@65%,1x5@70%

“Black or White”

21-15-9

Deadlift (225/155)

Handstand Push-Up

-into-

2k Row