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Tuesday, June 27, 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 6/27/17
Mobility: Shoulders
Strength:
Power Snatch (% based off last weeks
heaviest)
Build up to 85%, then 85% for 5 singles
*Rest 2 mins between sets
Met-Con:
AMRAP in 10:00:

20 Alt. DB Snatches (F: 35/20)(S: 50/35)
15 Toes to Bar
10 Ring Dips
Additional
Optional
Accessory
Work:
Alternating DB/KB Bench Press:
3x10-12 each arm (alt. from the top
position)
Seated DB/KB Press: 3x10-12 each arm
DB/KB Skull Crushers: 3x10-12
GHD Sit-ups 3x10 (start with going just to
parallel to the ground - make sure form is
correct)
Additional
Optional
Conditioning
Work:
Slideboard Intervals
:20 on/:40 off x 8 sets
   
Express
21-15-9
KB SDLHP
Burpee Box Jumps

 

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