7-18-16 Small Schedule Change tomorrow

5:15 am, 6:15 am – CrossFit Class 7:00 am CrossFit Kids Class 9:00 am CrossFit Class 5:15 pm CrossFit Class

Keep an eye out each day this week as we are still a little short handed with Coach Ryan being gone.

STRENGTH 4 – 100′ Sled Push (down and back) (165#/115#) Speed is the name of the game here

CONDITIONING 15min AMRAP 5 SDHP (95#/65#) 10 Burpee 15 PVC Overhead Squat

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4.16.21

A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a

4.15.21

A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg

4.14.21

A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40