Monday, April 8, 2019

Hello all!

Big changes in the gym as we move the rowers back over on the other side of the doors and we will have the garage door open whenever we are able to do so.

Tomorrow we start our seniors program at 10am. For this week we will run LiveFit at 9am tomorrow/Tuesday/Thursday/Friday and after that we will have to adjust the schedule. We also have the Stars for Life class coming in at 10am every Wednesday.

On Saturday we will be starting a new schedule. We will be having CrossFit classes at 8am/9am/10am and then CrossFit 101 class at 11am and our Special Olympics class at 12pm and then our comp class from 1pm to 3pm.

This month now that the open has finished and we get ready for summer I challenge you all to worry more about your movement and less about the time and the weight. Slow down and move the best you can and scale down the weight to make sure your movement patterns are correct. Doing this gives your mind the ability to focus on something other than just moving as fast as possible and gives you the chance to correct any mistakes in your game and work capacity.

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


30 DB/KB OHS (15 per arm)

30 Jumping Lunges/Reverse Lunges

30 Goblet Squats (KB/DB)

30 Jumping Lunges/Reverse Lunges

30 Air Squats

30 Jumping Lunges/Reverse Lunges


E3MOM x 5 (15 minutes)

3 Back Squats

This gives you a chance to practice good movement patterns when you are tired. Be efficient while you move and while your legs may feel like jelly.

LiveFit - 9am


40secs on - 20secs off x 4 rounds

Air Squats


MB Situps

DB Step Ups

Ring Rows

Mountain Climbers

Strength & Power

3 Rounds

5 DB Push Press

10 Ball Slams

15cal Row

PrimeTimers - 10am (Seniors Class)


2min row

Slow Knee Raises while walking

Slow Butt Kicks while walking

Slow side to side movement

Low leg raises while moving

Half lunge (more like a big step forward)

5 arm swings forward

5 arm swings backward

5 twists each side (at the hips)

5 toe touches to reach up to the ceiling

2min row

4 skills - introduce and practice each movement one at a time

Pushups from wall or box or bar (2sets of 3-5reps)

Squats to box or chair (2sets of 3-5reps)

KB Deadlift (2sets of 3-5reps)

Ring Rows (2sets of 3-5reps)


10mins to move at their own pace

1min row

3-5 pushups

3-5 squats

3-5 kb deadlift

3-5 ring rows

CrossFit 101 - 730pm


E3MOM x 5 (15 minutes)

3 Back Squats

After reviewing the proper squat for you with just your bodyweight we’ll get you moving with a barbell.

Be smart in your movement, but assertive.


10min AMRAP

10 Goblet Squats

10 Jumping Lunges/Reverse Lunges

10 MB Situps

10 Burpees

- Team 782