CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard5x (with PVC) 4-Position Snatch ComplexTHEN(Building each set) 3×5 Barbell Snatch Grip Shrugs (moderate) 3×5 Barbell Snatch Pull (moderate) 3×5 Barbell Snatch Lift Off (should be heavier than your snatch all 3 sets) Strength: Power SnatchLevel 1: TechniqueLevel 2: 5×4 Touch and Go (build) WOD:12min EMOM Min 1: 4 T&G Snatch…

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QuickFit Warm Up:2 rds 10 Ring Face Pulls 10 High Pull to External rotation to OH Press (10# or < DB/plate) 10 Air Squats WOD:Every 3min x 5 250m Row 10/10 DB Snatch CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 8-10/side Quadruped Banded Thoracic Rotations 2) 6-8/leg KB/DB Single Leg RDL 3) 2 laps Snap SkipsTHEN3×6-8…

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QuickFit Warm Up:EMOM 6 mins: 1) 100 m Run 2) :30-:45 DB Sumo DL Pulses 3) 10-15 Banded Hollow PullDown WOD:100-200-300-400-500m Run 5-10-15-20-25 DB Cleans (50/35) Pull-ups *20min Cap* CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Banded Hollow PullDown 2) 10-15 Scap Push-ups 3)…

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CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Squat Therapy 2) 10-15 90/90 banded Y’s 3) 8-12/leg Jumping LungesTHEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB) Strength: Low Hang SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD: “Hold Fast”a) Hang…

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QuickFit Warm Up:EMOM 8 mins: 1) 100m Run 2) 10 DB Goblet Squat 3) 10 DB Good Mornings 4) 20m/arm DB OH Carry WOD:15min AMRAP 3, 6, 9, 12…. DB Cleans (50/35) Single Arm DB Squat 50, 100, 150, 200m Run CrossFit Warm Up:400m RUNTHEN- EMOM 12mins: 1) 10 Prone PVC Lift offs 2) 8/8…

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QuickFit Warm Up:2 Rounds1 Round of Cindy10 KBS (build) WOD: “Up the river. Down the river.”500m Run 40 Air Squats 30 KBS – Russian (50/35)20 HRPU 10 C2B Pull-ups20 HRPU 30 KBS – Russian 40 Air Squats 500m Run CrossFit Warm Up:3 Rounds10 Scapulas Progression10 DB Pull-overs10 Pushups6/6 Weighted Step-ups (build) Strength: Bench PressLevel 1:…

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CrossFit Warm Up: Strength: Hang SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Hello darkness, my old friend”6rds 5/5 DB Snatch (50/35) 10 Box Jumps (24/20)50m Sprint Rest :60 BodyFit Warm Up: Partner WOD: 800m Run 800 DB Snatch (50/35) 80 Box Jumps (24/20)600m Run 60 DB Snatch 60 Box Jumps 400m Run 40…

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This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm. QuickFit…

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QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…

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CrossFit and BodyFit Warm Up:5min Get Your Chili Warm WOD:“TriAlphathon” 50-40-30-20-10 Cal Row Cals AB Meter Run (x10 for rep scheme) Optional Finisher: 4min clock – MR Evil Wheels into 4min clock – MR MB2T Barbell Class: Back Squat – 5RM *for today*Ring Pullups – 4 x Max Reps – score total reps *2-3min rest…

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