Monday 02/15
TODAY - classes are 5:15am, 7am, 8am & 4:30pm
Strength - Every 2:30 x 8
4 Back Squats
75% of 1RM
Conditioning - 12 min alt. EMOM
Even: 15/12 Cal Row
Odd: “X” HSPU or Push ups
Friday 02/12
Reminder - This Monday 02/15 - Presidents Day classes are 5:15am, 7am, 8am & 4:30pm
***hint - tomorrow’s wod may have rope climbs
Strength - Every 2:00 x 5
5 Front Squats
70-75% of 1RM
WOD - For Time
3 Rounds
10 Overhead Squats (95/65)
50 DU
-Right into-
3 Rounds
10 Thrusters
50 DU
Thursday 02/11
Midline: 3 RNFT
1:00 Plank
:30 sec Side Plank ea.
30 Flutter kicks
Partner WOD - For Time
800/600m Row
40 KB Swings (53/36)
800/600m Row
40 Goblet Squats
800/600m Row
40 Burpees over KB
800/600m Row
40 Goblet Squats
800/600m Row
40 KB Swings
800/600m Row
Wednesday 02/10- beware of ice today
Today - Wednesday 02/10 - there is no 8:00am class.
Monday 02/15 Presidents Day classes are - 5:15am, 7am, 8am & 4:30pm
Zenplanner app will always reflect current class times as well as our website posts with updates.
Winter Weather - Check daily website posts and app for sudden closures/cancellations due to winter storms - especially within this upcoming weekend/next week.
Help keep our gym clean - we're in the thick of winter and with all the salt/sand/snow please try to remember to wear an extra pair of shoes/boots to change out of. Doing burpees/push ups/situps on a fresh wet, salty gym floor doesn't sound too good. We really appreciate it!!
Accounts - Pat and Dom will be away for the following week and a half (returning Monday 2/22) if you have any problems with your account, need to renew memberships, purchases etc.. please send us an email. Don't worry, we're still open and running, you'll be in great hands with coach Kev and coach Bracchi!
CrossFit Open - stay tuned!!! More info coming on how we are going to set up this year's Open to still be covid friendly yet be able to throw down and have some fun!! Find out all about the CFOpen on www.open.crossfit.com
Strength - Every 90 x 6 Sets
1 Power Snatch + 1 OHS + 1 Squat Snatch
Build based off feel
WOD - For Time
Tabata style (:20 on :10 off) until you hit 400 TOTAL reps:
Pull ups
Push ups
Reverse Lunges
Squats
-Tip: one continuous count
Tuesday 02/09
Morning classes be careful on your way in. Looks like we’ll have some bad weather coming our way. All classes are on as normal
Tomorrow- Wednesday- 02/10- no 8am class
WOD- 3 Rounds For Time
20/15 Cal Row
20 Sit ups
20/15 Cal Row
20 Deadlifts (185/125)
20/15 Cal Row
20 T2B
Rest 5:00 between sets