Can it BE anymore fun?


INFORMATION

Tuesday – December 19th

NO 6:30pm class!!

Our coaches will be off to celebrate the holiday season!

 

Tuesday, December 5, 2017
 
Strength
FRONT SQUAT 3X5 TOGETHER WITH 3X3
Front squats 
5-5-5 – 70%
3-3-31 set to failure
40×0 tempo 8-12 reps

 
wod
“NIKKI”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups
 
Madmobi
 
knee on the wall
press ups
pigeon
thoracic extenion

 

21 Minute EMOM

 

CrossFit Tuesday

Skill

Handstand Hold
 
 

Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength
 

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%
 

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row) 
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps
 

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch

Thanksgiving Week

THANKSGIVING WEEK

 

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout

Saturday – 9:30am – Free Community  Workout

 

Monday, November 20, 2017
Skill
HANDSTAND HOLD
 
Warm up
3 ROUNDS FOR WARM UP
5 Kip Swings
5 Snatch grip behind the neck push press (hook group when weight is on the shoulders releasing overhead)
 
Strength
HANG SQUAT SNATCH

2-2-2-2-2

By Feel

 2 second pause at the bottom of the snatch
 
wod
AMRAP 15 (PU/PP/WB)
10 pullups
10 push press 95/65
10 wallball 20/14
 
Madmobi
Lat Stretch Band
Hamstring up and over
Bully
Thoracic extension
press ups

Karen – Benchmark Workout

HOLLY JOLLY TEAM CHALLENGE

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

Get signed up!!

REGISTER

Thursday Workouts

Skill

Jerk Dip + Split Jerk (2+1)

6 rounds

2 Jerk Dips and 1 Split Jerk

 

Strength

Barbell Row 4×5
5-5-5-5
 

Wod

For time: 
150 Wall-ball Shots
 

Madmobi

Knee on the wall
roll quads
roll calves
stretch calves
press ups

Monkey Jumps & 3 Rounds

 

HOLLY JOLLY TEAM CHALLENGE

* Teams of 4

* Kick-off Paleo/Macro Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

*Extra Challenges for points

* Get Lean while others are packing on the pounds

IMPORTANT DATES

November 18th

10:30am – Nutrition Seminar & Packet Pickup

November 20th

1st Day of HJ9

December 30th

9:30am – Holly Jolly IX Finale

Get signed up!!

REGISTER

 

Wednesday Wods

Skill

Monkey Jumps
Practice Monkey Jumps based on skill level
1 monkey jump = 
1 toe to bar
1 chest to bar 
1 bar muscle up performed in on continuous sequence without coming off of the bar
 

Wod

3 Rounds For Time – Row/Kb/Du
500m row
15 KB Swings `1.5/1.0
35 Double unders
 

Madmobi

Trigger point pecs
Shoulder bully
roll calves
stretch calves
thoracic extension