Wednesday 1.17.18

Wednesday 1.17.18

Reminder: NO CLASSES on Saturday due to Winter Blastoff Competition at the gym Strength A. Strict Press (5@65%, 4@75%, 3@85%, 2@87.5%, 1@90%, 10@72.5%) Conditioning B. For time 20/12 HSPU 40 pull ups 80 situps 20 OHS (115,...
Tuesday 1.16.18

Tuesday 1.16.18

Reminder: There will be NO Saturday classes due to the Winter Blastoff competition at the gym Barbell A. Deadlift (10@55%, 10@65%, 8@70%, 7@75%) Conditioning B. EMOM 12 1st: 20 KBs (53, 35) 2nd: Row (17/14 cal) 3rd: 20 double unders+ 6 Toes to...

AMRAP

CFND – PeakFitness – High Intensity Interval Training Metcon (AMRAP – Rounds and Reps) 30 min AMRAP-Partner 30 wall balls 30 wall ball sit-ups 30 hollow rocks 30 SDHP 30 box jumps 30 pull-ups 30 lunges 30 DU’s/90...
Monday 1.15.18

Monday 1.15.18

Classes will be regularly scheduled today. Also, a reminder, this SATURDAY there will be NO CLASSES as we are hosting our Winter Blastoff competition. Weightlifting A. Snatch – perform 1 snatch on the minute First 5 rounds at 70% Next 3 rounds at 80% Last 2 rounds at 87% Conditioning B. CrossFit Games Open 13.3 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups Fitness: AMRAP 12: 50 Wall balls, 90 single unders, 20 ring push ups If you are newer to Crossfit (a year or less) I would break up the wall ball reps into the fitness number instead of the 150. Anyone could do that as well. “Karen” (150 wall balls) can be relatively devastating...

Saturday 1.13.18

AMRAP 25 6 kbs (53, 35), 6 box jumps, 6 thrusters (95, 65) Every 2 min both complete 10 plate to OH (25, 15)