General Warm-up #1 Then…, Clean Warm-up Then…, EMOM x 10 3-Position (Based On Clean) Pwr Clean (Floor/Blw Kn/Cycle Abv) – Work btw 70% & 80% Then…, 12 Min Cap Front Squat – 75% x 6r; 80% x 4r x 4s Then…, Positional Awareness Drill Split Jerk Bhd Barbell Press – 3 x 5 Then…, JWTH…
General Warm-up #1 Then…, 15 Min Cap Back Squat – 85% x 5r x 4s Then…, Workout 11.5 AMRAP in 20 Min Of: 5 Power Cleans (145/100#) 10 Toes to bar 15 Wall balls (20/14#)
Patti: A Journey Toward Wellness General Warm-up #2 Then…, 15 Min Cap (Bounce) Front Squat – 75% Build to 85% x 4r x 6s Ex. Set 1: 75% Set 2: 77% Set 3: 80% Set 4: 83% Set 5: 85% Set 6: 85% Then…, Snatch Warm-up Then…, AMRAP…
General Warm-up #2 Then…, 5 Min Cap Split Jerk Position Then…, EMOM x 10 Min ODD: Split Jerk (Floor) – 75% x 5 Then…, JWQH EMOM x 10 Min A1>Hang Pwr Clean – 75% (Of Clean) x 3-5reps A2>Front Rack Marching Soldiers (20 Total)…
Upcoming CFG Events and News This Week: Schedule Changes: Wednesday 8:30 Bootcamp class (No CrossFit) Friday 8:30PM CrossFit Class added to the Schedule General Warm-up #1 Then…, 12 Min Cap Bench Press – 75% x 10r; 85% x 5r x 3s Then…, EMOM x 20 Min ODD: 10 Pull-ups EVEN: 20 Push-ups ODD: 10…
85kg Warm Up Area Snatches General Warm-up #2 Then…, Snatch Warm-up Then…, 1 Snatch EOM for 20 Min Build to 80% AQAP Then…, Workout 11.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75/55#) Then…, …
General Warm-up #1 Then…, Clean Warm-up Then…, 15 Min Cap 2-Position Clean (Floor/Blw Kn) – 65% x 2sets; 70% x 2sets; 75% x 2sets; 80% x 1set Then…, 12 Min Cap Back Squat – 75% x 6r; 80% x 4r x 4s Then…, JWTH EMOM x 12 Min A1>10 Pistols (Total) …
Saturday Schedule Worlds Best Boot Camp: 8:00a CrossFit Classes:9a and 10am Kids Class: 11:30am Teens Class: 12:30pm Teams Of Two “100s” KBS, 53/35# (Hold 35/25# OH)** Burpees (Hold Push-up Position) Wall Balls, 20/14# (Hold Handstand) **If holding partner stops then the working partner must do so as well.
Back by popular Demand…Ladies Night at the Box!!!We will be hosting our first ladies night class Friday January 29th @ 8:30pm. This class is for all the ladies who want to come in and let off a lttle steam with a great WOD in the comfort of an all women’s setting. Run by the girls, for the…
