Tuesday, March 26, 2019

Tuesday.

Let’s get it.

Hope you are all having a great start to your week.

Sorry about that snow, but what can you do. Onwards and Upwards.

The open has come to a close and we look forward. Make sure you get on comptracker.io and get yourself registered for MayDay 4.0. The comp this year will be two days and will feature 6 workouts, a shirt, and as always a DJ all day, everyday! More details to follow.

We will also be having another free intro class next Tuesday at 630pm, April 2nd. And a free seniors trial class at 10am on Monday, April 1.

Get your friends and enemies in here to get going!

CrossFit - 6/12/330/430/530

Strength

Power Snatch Triple

15 minutes to build up in weight with solid, solid form. Start light and work on touch and go keeping the bar tight to the body.

Conditioning

4 min AMRAP x 2 rounds - Rest 4 minutes b/w

6 Power Snatch (135/95lbs) (95/65lbs) (75/55lbs)
8 T2B/Leg Raises/Knee Tucks/MB Situps

10 Burpees over the Parallette

Get after it.

LiveFit - 9am

40secs on - 20secs off x 4 rounds

Row

Goblet Squats

Pushups

MB Situps

Shuttle Run

Lunges

Ring Rows

Plank

Little bit of everything here to start your week.

Mobility

3 rounds

Banded Shoulder Stretch

Wall Shoulder Stretch

Child’s Pose

Samson Stretch

Adaptive - 1030am

Strength

3 Rounds

3 Strict Pullups

3 BB Clean & Press

6 Box Dips

Conditioning

400m Bike

300m Ski

20 Shuttle Wheels

1000m Row

Get it.

CrossFit 101 - 730pm

Strength

Power Snatch

3 reps

15 minutes to build up in weight with solid, solid form. Start light and work on touch and go keeping the bar tight to the body.

Conditioning

4 min AMRAP x 2 rounds - Rest 4 minutes b/w

6 Dumbbell Snatch (123 total; alternating arms)
6 Leg Raises/Knee Tucks/MB Situps

6 Burpees over the Parallette

Get after it.

- Team 782