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Tuesday, June 20, 2017

FYI: Beginning JULY, we will no longer be having Coach instructed classes on THURSDAYS. CrossFit Striking will still take place at 7am and CrossFit Kids will take place at 4pm. All other gym hours will be open for Open Gym with a workout still posted for the day. I will be in the gym (or in my office whenever that is finished) from 10am-6pm on Thursdays (with the exception of a lunch hour) to assist anyone that has any workout questions, etc. If we find that membership begins to spike and people want Thursday classes again, we'll consider bringing them back in based off the numbers. We will also be moving 12pm CrossFit and Express to a Monday, Wednesday, Friday schedule. We thank you for understanding and we look forward to helping you continue to BE BETTER.

  Tues 6/20/17
Mobility: Shoulders
Strength:
Power Snatch (% based off
heaviest from week 1)
55%x3, 65%x3, 75%x3, 80% 4x2
*Rest 2 mins between sets
Met-Con:
Against a 10:00 running clock:

Buy in: "ANNIE"
50-40-30-20-10
Double Unders
AbMat Sit-ups

Remainder of time AMRAP
10 Push Presses (F: 75/55)(S: 95/65)
10 Pull-ups
Additional
Optional
Accessory
Work:
Alternating DB/KB Bench Press:
3x10-12 each arm (alt. from the top
position)
Landmine Press: 3x10-12 each arm
DB/KB Skull Crushers: 3x10-12
Additional
Optional
Conditioning
Work:
3 sets of:
Run 800m
Rest 5 mins.
*Record times each set.
   
Express
:30/:30 x 4 rounds
1:00 Rest between Stations
(you will complete all 4 rounds at one
station before moving to the next

S1: Slideboard
S2: RKBS
S3: Burpee Box Jump Overs
.