MONDAY 190114

Schedule and Coaches

6:15 Coach Gaela, 9, 10 & noon Coach Brandon
4:30, 5:30 & 6:30pm Coach Gaela

Open Prep

EMOM 5:
35 sec DU/DU attempts

Bench Press 3×5

USE TRAINING MAX (90% OF 1RM)

Bench Press for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 reps @ 85%

Thruster 5×5

Thruster for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Make each set as heavy as possible

WEDNESDAY 190109

WEDNESDAY 190109 open gym hours

6-7:15am Coach Kyle, 9-11:30am Coach Lisa
4:30-7:30pm Coach Gaela

CF Kids 6:45-7:30pm Coach Gaela & Coach Katie

EMOM 25 alternating stations:

!) 3-5 box jumps 30/24
2) 1 deadlift 80%
3) 10 R-KBS 70/53
4) 25 DU
5) Rest

SATURDAY 190105

Schedule and Coaches

9:30am Teamer w/Coach Kyle

“Don’t You Forget About Me”

12 min AMRAP (with a partner)
A: 500m Row
B: 10 Pull Ups,
10 Air Squats,
10 Hang Cleans (135/95)

3 min Rest

10min AMRAP (with a partner)
A: 100 Double Unders
B: **Front Rack Kettle Bell Holds (53/35)

**5 Synchronized Burpee penalty for every time the KBs are dropped before Partner A complete their DUs.**

Partner A works until complete with their distance/total. Partner B will continue until Partner A is complete, then they switch.

Part 1 is scored by # of working rounds (Part B). Part 2 is scored by total DUs completed.

Part 1

total rounds+ reps between partners

Part 2

total DUs

TUESDAY 190101

190101

HAPPY NEW YEARS!

Classes today are 10am, 11am & 12pm

EMOM 15

1) 115/65 Clean & Jerk + 12 HSPU
2) 145/75 Clean & Jerk + 11 HSPU
3) 155/85 Clean & Jerk + 10 HSPU
4) 165/95 Clean & Jerk + 9 HSPU
5) 175/105 Clean & Jerk + 8 HSPU
6) 185/115 Clean & Jerk + 7 HSPU
7) 195/125 Clean & Jerk + 6 HSPU
8) 205/135 Clean & Jerk + 5 HSPU
9) 215/145 Clean & Jerk + 4 HSPU
10) 225/155 Clean & Jerk + 3 HSPU
11) 235/165 Clean & Jerk + 2 HSPU
12) 245/175 Clean & Jerk + 1 HSPU
If you fail to complete the next scheduled lift & HSPU in the minute, you are done with the ladder.
Then max effort WB (20/14) for the time remaining on the clock.

SCALE: your starting weight so that you get through at least 8 rounds. Scale HSPU to box HSPU or seated DB overhead press AHAP

**when entering your score, put the number of the last set you completed in for round and put the total number of WBs in for reps

MONDAY 181231

New Year’s Eve 181231

Last chance to workout in 2018!

We’ll be open 10:30am-12:30pm

Wrapping Up 2018

12 movements-31 reps each

For Time:
Push press 75/55
Pull-ups
Snatches 75/55
AMSU
T2B
Push-ups
BXJ 24/20
BSQ 75/55
Unbroken DUs
Thrusters 75/55
Lunges
Burpees

Then 365m row

FRIDAY 181228

Schedule and Coaches

615, 9, 10am & noon Coach Gaela
430 & 530 Coach Evelyn

Clean & Jerk 7×1

Clean & Jerk for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

Beginner Option – going to drill form at lighter weights before going heavy
Clean and jerk 3-3-2-2-2-1-1 reps

THURSDAY 181227

Schedule and Coaches

615 Coach Gaela, 9 & 10am Coach Lisa
noon, 430, 530 & 630 Coach Gaela

Filthy Fifty

ANOTHER CROSSFIT CLASSIC-
A chipper of 500 reps-don’t underestimate the lighter loads. We want athletes to keep moving and take limited rest.

• 50 BXJ 24/20
• 50 Jumping pull-ups
• 50 KBS 53/35
• 50 Steps Walking Lunge
• 50 Knees to elbows
• 50 Push press, 45/35
• 50 Back extensions
• 50 WB 20/14
• 50 Burpees
• 50 DU

Intermediate:
20/16″ box, 26/18 KB, 35/25 push press, 14/10 WB

Beginner Option
For time:
30 BXJ 16/12
30 jumping pull-ups
30 KBS 18/9
30 walking-lunge steps
30 hanging leg raises
30 push presses 25/15
30 back extensions
30 WB 10/8
30 burpees
30 single-unders