CLOSED MONDAY

We are closed Monday, Labor Day. Please join us as we march in the parade. Either meet us here at RedZone by 8am or at Hawley School no later than 9am. 

Friday 8/30

Strength:
A. Clean + Front Squat + Split Jerk

5 sets of: 
2+2+1 

Level 1: form work 

Level 2: build up to challenging but not max weight

Level 3:  find max weight for complex 

Wod:

Level 1: 5 minute AMRAP Burpees (no plate)

Level 2: 6 minute AMRAP Burpees onto plate

Level 3: 7 minute AMRAP Burpees onto plate

Thursday 8/29

Strength:
A1. Bench Press 4 sets of 10 
A2.SA DB/KB rows 4 sets of 5 
A3. DBU 
level 1: dbu work 
level 2+3: max UB dbu 

Wod:

8 minute AMRAP

Thruster pull ups ladder:

1 thruster 

1 pull up 

2 thrusters 

2 pull ups 

3 thrusters 

3 pull ups 
4...
4...
5...
5... 

Level 1: 45/35, ring rows 

Level 2: 75/55, pull ups 

Level 3: 95/65, Muscle ups/ CTB pull ups 

Wednesday 8/28

Strength:
A1.  OHS 3 sets of 2 @ 23X0 
Level 1: Form work 
Level 2+3: tough weight

A2. Plank holds 3 sets
Level 1: no plate for 45 seconds
Level 2: 45/25 for 30 sec unbroken
Level 3: 45/25 for 1 minute unbroken 

Wod:
For Time:
600 meter run

30 wall balls

25 Toe to bars

20 wall balls

25 Toe to bars

10 wall balls 

600 meter run

Level 1: 200 meter run each time, 20 wall balls (14/10) each time, 25 sit ups each time 

Level 2: 400 meter run each time, knee to elbows 

Level 3: RX

Tuesday 8/27

YOGA TONIGHT AT 6:30

PLEASE BRING YOUR OWN MAT

Strength:
A1. Snatch grip deadlift + Snatch 

5 sets of 1+1 

*Focus on keeping bar close to body and using hips

A2. Pull ups 

5 sets of 5 strict pull ups 

Wod:

10 minute amrap

21 DBU

7 KB swings 

14 HR push ups 

Level 1: singles, 35/26, push ups 

Level 2: dbu, 53/35, hr push ups 

Level 3: dbu or AD, 70/53, hr push ups 

Monday 8/26

Strength:

A1. Front Squat 4 sets of 5 

Level 1: form 

Level 2: tough 5 

Level 3: 4 sets to find 5 RM

A2.  TGU 4 sets of 3 each arm 
 

Wod:
15-12-9-6-3

Power Cleans 

Lateral burpee bar hops 

Level 1:75/45, burpees 

Level 2:115/75, lateral burpee bar hops

Level 3:155/105, lateral burpee bar hops

Friday 8/23

Strength -

A. Power Clean x 1 Split Jerk x 3 - 5 Sets

WOD-

3 Rounds For Time

50 wall balls (20/14#)

25 burpee box jumps

10 Muscle ups or CTB pull ups

Lvl 1 - 35 Wall Balls per round, Burpees to Plate, Ring Rows

Lvl 2 - 24/20", Pull ups

Lvl 3 - 24/20", Muscle ups if possible

Thursday 8/22

Strength - 

A1. CG Bench Press - 5.5.5

A2. TGU - 3 sets of 5 Each Arm

A3. Weighted Pull Ups - 5.5.5

WOD-

1 Mile Run

30 Snatches

30 Toes to Bar

Lvl 1 - 800 m Run, 45/35# Hang Power Snatch, Sit ups

Lvl 2 - 75/55#, Knees to Elbows

Lvl 3 - 95/65#

Wednesday 8/21

Slight change to this Saturdays class schedule -

9:15am

CrossFit kids 10:30am

11:15am

NO NOON CLASS

Strength-

A. Deadlift - 3 Reps every 45 Secs for 8 sets @ 75% of 1RM

B. EMOM for 10 min - 5 Push ups 5 Toes to Bar

WOD-

8 Min AMRAP - 

10 Power Cleans

30 Double Unders

Lvl 1 - 75/45#, 60 Singles

Lvl 2 - 115/75#, 90 Singles

Lvl 3 - 155/105#, 20 Cal on AD if no Double unders.

Tuesday 8/20

NO YOGA TONIGHT

REGULAR 6:30pm CLASS

Strength-

A1. 1 1/4 Back Squat - 6 sets of 3 *building

A2. HSPU - 12.10.8.6.4.2

Lvl 1 - Work off box

Lvl 2 - 30 sec. Nose & Toes on wall handstand hold

WOD-

4 Rounds For Time-

15 Thrusters

15 CTB Pull Ups

Lvl 1 - 65/45#, Ring Rows

Lvl 2 - 95/65#, Pull ups

Lvl 3 - 115/85#, CTB

Monday 8/19

Strength-

A. Hang Squat Clean - 3.3.3

B. Hang Power Snatch - 1 - 5 unbroken Ladder in 5 Min

Lvl 1 - 45/35# Focus on Form

Lvl 2 - 95/65#

Lvl 3 - 135/95#

WOD - 

3 Rounds for Time-

25 KB Swings

25 Burpees

Lvl 1 - 35/26#

Lvl 2 - 53/35#

Lvl 3 - 70/53#

Friday 8/16

Strength: 

A. Front Squats

10 minutes to build to 3RM

level 1-form 

level 2- tough weight

level 3- 3RM

B. level 1: 5 minute AMRAP push ups 

Level 2: 5 minute AMRAP push ups (sets of 3)

Level 3: 5 minute AMRAP push ups (sets of 5) 

Wod:  

10 minute AMRAP 

15 pull ups 

30 box jumps 

60 sit ups 

Level 1: Ring Rows, 20/16", 3 rounds of 10-20-30
Level 2: pull ups, 24/20"

Level 3: CTB Pull ups, 24/20

Thursday 8/15

Strength: 
A. Snatch grip deadlift + Hang power snatch + OHS

5 sets of 1+1+1 (level 1-form, level 2- lightweight focus on form, level 3- find max complex weight)

Wod: 

3 rounds for time:

400 meter run w/ plate

7 snatches

Level 1: no plate, 55/35

Level 2: 25/10#, 95/65

Level 3: 45/25#, 135/85

Wednesday 8/14

Strength: 
A1. Back Squats 5.5.3.3.1.1
A2.  TGU 6 sets of 3 each arm 
 
Wod: 

4 rounds for time:

30 Wall balls 

15 Toe to bars 

Level 1: 3 rounds/ knee to elbows 

Level 2: not unbroken

Level 3: Reps must be done unbroken

Tuesday 8/13

YOGA TONIGHT @ 6:30PM

BRING YOUR OWN MAT!

Strength: 
A1. Bench Press 4 sets of 8 reps 
A2. High Box Jumps 4 sets of 5 reps @challenging height (not for time, this is meant for a strength movement not speed of reps)

Wod: 

For time: 

30 KB swings 

30 Burpees 

20 KB Swings 

20 Burpees 

10 KB Swings 

10 Burpees 

level 1: 35/26#

Level 2:53/35#

Level 3: 70/53#

Monday 8/12

Strength:

12 minute EMOM:

Level 1: 

Even: 3 thrusters 55/35

Odd: 10 sit ups 

Level 2: 

Even: 5 Thrusters 95/65

Odd: 15 sit ups 

Level 3: 

Even: 5 Thrusters 135/95

Odd: 15 sit ups 
 

Wod: 

12 minute Amrap 

3 power cleans 

3 pull ups 

6 power cleans 

6 pull ups 

9 power cleans 

9 pull ups ...
....
....

Level 1: 55/35, ring rows 

Level 2: 115/85, pull ups 

Level 3: 155/115, pull ups 

Friday 8/9

Kurt and Kris are back! Sorry for the absence the last two days. Thank you all for your understanding and help!

Strength-

A1. Bench Press - 4 sets of 3 Reps

A2. SA Row - 4 Sets of 5 each Arm

WOD-
5 Power Cleans

50 double unders

50 sit ups

4 power cleans 

40 double unders

40 sit ups

3 power cleans

30 double unders 

30 sit ups

2 Power cleans

20 double unders

20 sit ups

1 power clean

10 double unders

10 sit ups

Lvl 1 -

75/55#

80.60.40.20 Singles

40.30.20.10 sit-ups 

Lvl 2 - 

135/95#

150.120.90.60.30 Singles

Lvl 3 -

225/145#

If no double unders = number of cal on AD

Thursday 8/8

A. EMOM for 14 min.

Even - 100 m sprint

Odd - 5 unbroken pull ups (Lvl 3 CTB)

WOD-

10 min AMRAP-

8 KB Swings

8 T2B

8 Box Jumps 24/20"

Lvl 1 - 35/26#, sit up

Lvl 2 - 53/35#, K2E

Lvl 3 - 70/53#, T2B

Wednesday 8/7

Strength-

A1. Strict Press - 3 sets of 5 Reps

A2. TGU - 3 sets of 3 Each Arm

A3. Plank Hold - 3 sets of 1 min hold (Lvl 3 use 45/25# plate on back)

WOD-
15.12.9.6.3

Deadlifts

Push ups

Lvl 1 - 155/85#, HR Push Ups

Lvl 2 - 225/155#, Ring or Deficit Push ups

Lvl 3 - 315/205#, HSPU

Tuesday 8/6

YOGA TONIGHT @ 6:30

BRING A MAT!

Strength-

A. Lvl 1 - Clean and Jerk form work - 7 sets of 2

    Lvl 2 & 3 - EMOM starting at 60% of 1RM, till max Squat Clean and Jerk

    Guys - add 10# every min 

    Girls -  add 5# every min 

WOD-
2.4.6.8.10.8.6.4.2

Thrusters

Burpees

Lvl 1 - 65/45#

Lvl 2 - 95/65#, Lateral Burpee Bar Hops

Lvl 3 - 135/95#, LBBH

Monday 8/5

Strength-

A1. Back Squat - 5 Sets of 2 reps

A2. Snatch Grip RDL - 5 Sets of 3 Reps

WOD-

For Time-

Lvl 1 - 

75 Wall Balls 14/10#

25 Burpees

15 Pull Ups/Ring Rows

Lvl 2-

100 Wall Balls 20/14#

50 Burpee box jumps 20"

30 Pull ups

Lvl 3-

100 Wall Balls

50 Burpess Box Jumps 24/20"

30 CTB Pull ups

Friday 8/2

Strength:
A1. Front squats :
Level 1: 5 sets of 3

Level 2+3: find 3 rm in 10 minutes 

A2. Max effort pull ups

Level 1: ring rows: 3 sets of 10 

Level 2+3: as prescribed, only one attempt for max reps 

Wod:

12 minute AMRAP

1 hang squat clean 

1 HR Push up

2 hang squat cleans 

2 HR Push ups

3 hang squat cleans 

3 HR Push ups...
...
...

Level 1:55/35

Level 2: 95/65

Level 3: 135/95