August 26, 2019

Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.
QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.
CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no 6:00AM BodyFit on Tuesdays and Thursdays.
Barbell Only will be offered on Tuesdays and Thursdays from 6:30PM-7:30PM in place of CrossFit.
Open Gym will be offered on Sundays from 9:00AM-10:30AM.

QuickFit

Warm Up:
Ankle Circuit
5min WAMRAP:
10 KBS – Build to working weight
10 Elevated Pushups
Double Unders/Practice

WOD:
50-40-30-20-10 – KBS – American
25-20-15-10-5 – Pushups
100-80-60-40-20 – Double Unders (3:1)

CrossFit

Warm Up:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
6-6-6- Hip – Hang – Full Squat Clean (Build)
10/10 Lateral Hops

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 1 Rep every :30 for 6 Minutes
*Heavier than 8.12.2016
**From the Rack

WOD:
9 – 6 – 3
Squat Cleans (165/115)
30 Lateral Hops
*Compare to 10.15.2018