Monday, January 14, 2019

Hello all!

Hope you are having a fantastic weekend and you are ready to kick off the week.

Great couple of days in here at the gym and even better start to our new programs this new year. CrossFit 101 is closed now, but we still have room in our LiveFit program if you know anyone who wants to sign up!

No other real big news for you, but just keep coming in and doing what you do. Stay positive and focused and aware of how you approach your day with every moment you are given.

Just a heads up, we had one of our members find someone in their car when they went out to the parking lot and had taken a flash drive and usb charger and took off when they approached the vehicle. Make sure you lock your cars/vehicles when you come into the gym. This happened Sunday morning.

CrossFit 6/12/330/430/530/630

Strength

14min E2MOM - 7 Rounds

  • 3 Front Squats

Get in and get after it. With the amount of rest you get between sets go heavy for yourself.

Conditioning

3mins on - 3mins off x 3 rounds

  • 10 Front Squats (95/65lbs) (75/55lbs) (55/35lbs)

  • 10 Reverse Stationary Lunges

  • 10 Squat Jumps

Strip your bar down and get set up to burn those legs.

LIveFit - 9am

Conditioning

2mins on - 1min off x 2 rounds

  • Row

  • Bike

  • Ski

We go a little longer here to build up some aerobic capacity.

Core & Strength

30sec on - 15sec off x 2 rounds

  • Hollow Hold

  • Pushups

  • Squats

  • Plank

  • Situps

  • Lunges

Now get some bodyweight exercises.

CrossFit 101 - 730pm

Strength

10min EMOM

  • 0: 3 Push Press

  • 1: 30sec Hollow Hold

This week we’ll build on the strict press we learned last week and add some power to this movement. We will also introduce you to an EMOM style workout with some work on our core.

Lunges

We’ll also introduce you to lunges in a workout.

Conditioning

12min AMRAP

  • 6 Push Press

  • 12 MB Situps

  • 6 Burpee over the Bar

  • 12 Stationary Lunges

Something a little longer here for you. Work at a steady pace.

- Team 782