3-30 & 3-31

3-30 Testing this week folks, get in here. M-bench, Wed-Squat,Th-deadlift,Fri-strict press.

Monday is going to rock! Get ready to test this week and get ready for Wendler training!
WarmUp
Run or Row 400m
5:00 DU work
1 Lap Lunge+PassThru
1 Lap Spideman
1) 20:00 find your 1RM BenchPress
2) 4 Rounds ForTime
5 MuscleUp (or 10 C2B)
10 DB Burpee 35/20#
50 DoubleUnder
$) push up challengers do 2 more today
Cool
RestWalk 200m / Roll / Stretch

 

3-31- Huge congrats to all of those who hit a new PR yesterday- you guys are awesome!

Tuesday:
WarmUp
Run 600m
Couch
3 Rounds
6 OHS
6 PassThru
WarmUp Snatch
1) EMOM10 HangSnatch + Snatch + OHS
2) Every 90 seconds, for 18 minutes (4 sets of each):
1: RomanianDeadlift x 6 reps
2: SupineRow x 8 reps
3: PushUp x 8 reps
Cool

$ Do 2 more push ups today, split them up if you need to through out the day if you have to. Get them done!

3-29 WOD

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Sunday Funday:

2:00pm CrossFit 101

2:00pm – no Oly Open Gym

3:00pm 15.5 Followed by Clean eating potluck and toast.

 

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3-27 WOD

Fun Friday!
WarmUp
Row 60 cal
4-PositionBarHang
1 Lap Spiderman
3 Rounds (w/ barbell)
5 FrontSquat
5 PushPress
EMOM6
1: Row 6 cal
2: 6 Thruster 45/35#
Workout 15.5
27-21-15-9
Row (cal)
Thruster 95/65# : 65/45#
** Score == Time
Cool
RestWalk 400m / Stretch / Roll

3-26 WOD

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Warm up: run or row 400 M

1 length lunge twist

1 length knee ups/ back butt kickers

Mobility: bandy ham/ quick hip

Take 10 min to work on DU or work on goals or gymnastic movement of your choice. Check in with your coach if you have questions here.

Then
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Ring Row x 8-10 reps
Minute 2 – Push-Ups x 10-12 reps
Minute 3 – Russian twist 20-25 reps
B.
For time:
Row 50 Calorie
50 wall ball sit ups feet touching wall
sprint to 1st gate

roll/ barbell smash/bridge hold 3 x :30

3-24 & 3-25

CFSWP T-shirt orders are going in tomorrow folks! Let me know if you want to pre-order yours by noon Wednesday!
Pre-order your size for $20, purchase at the gym and cross your fingers we have your size left for $25.wink emoticon
Make it a great day alll!

3-25 Happy Birthday Sean! ;)

We are giving out a few VIP and advance screening movie passes and promotional items tomorrow for the movie FURIOUS 7. Be sure to get in here, you do not want to miss this. We will have these prizes available for best time/performance and for outstanding effort.;D

Wednesday: Mobility/ WOD = SEE board.
Filthy Fifty!

‪#‎CFSWP‬ ‪#‎FitnessFun‬

 

3-24

Tuesday:
WarmUp
Run 600m
Couch
3 Rounds
6 OHS
6 PassThru
WarmUp Snatch
1) 5×3 HiHangSnatch
2) 21-15-9
OHS 135/95#
TTB
Cool
RestWalk 400m / Roll / Stretch

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3-23 WOD

CF Burn at 9am
WarmUp
Run or Row 600m
3 Rounds
:10 HSH
7 PushUp
14 Lunge+Twist
1) 4 Sets
PushPress x 3
Rest :90
StrictPullUp x 5-8 reps
Rest :90
2) 21-15-9
Thruster 95/65#
BurpeeOverBar
Cool
RestWalk 200m / Roll / Stretch
$$ Push up challengers add 2 more today.
Keep up the great work all!
Potluck after 15.5 this Sunday. All invited…Join us.

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