Tuesday 8/19

NO YOGA TONIGHT! Last class at 5:30pm

Fitness:

A. Deadlift x 3 reps @ 60% every 45 sec. x 10 sets

B1. Wall Walks x 5 x 3 sets

Rest 30 Sec.

B2. Hollow Hold x 1 min x 3 sets

Rest 30 Sec.

+

3 Rounds

15 Hang Power Cleans (95/65#)

12 HR Push ups

9 Tucks Ups

Performance:

A. Deadlift x 3 TnG Reps @ 65-70% every 45 sec x 10 sets

B1. Strict HSPU x 5 UB x 3 sets

Rest 30 sec.

B2. V-ups x 25 reps x 3 sets

Rest 30 sec.

+

3 Rounds

15 Hang Power Cleans (135/95#)

12 Kipping HSPU 

9 TTB

Monday 8/18

The bus to Boston on Sunday leaves at 9am. Please get to RedZone early so we can leave on time. If you haven't already, please pay your $30 this week. 

Don't forget to order your Custom Fit Meals before Tuesday at midnight. 

Fitness:

A. E2MOTM - 2 Back Squats @ 80 - 85% + 5 - 7 strict pull ups or ring rows x 10 sets

+

10 Min AMRAP

5 R Arm KB OH Squats

5 L Arm KB OH Squats

10 Burpees

10 Front Squats (95/65#)

Performance:

A. E2MOTM - 1-2 Back Squats @ 90% + 2-3 MU's (or MU Skill Work) x 10 sets

+

10 Min AMRAP

15 OHS (95/65#)

15 Burpees over bar

15 Front Squats (95/65#)

Friday 8/15

Saturday we will only have a 9am class!

We have a couple competitions going on that our coaches will be at. Please come support our athletes if you can. We have two teens, Celia and Romy, competing at CrossFit Triton in Wallingford and coach Eamonn competing at CrossFit Hartford. 

Fitness-
A. Halting Deadlift @ knee + Hang Clean (2+2) x 4 sets
B1. Push ups on med ball x 15 x 3 sets
Rest 30 sec.
B2. Flutter Kicks x 45 sec x 3 sets
Rest 30 sec

+

For Time
50 KB Swings (53/35#)
30 Pull ups or Ring Rows
50 Burpees

Performance-
A. Hip Clean (must squat) x 5 x 4 sets
B1. Strict Ring Dips (10.10.x.1) x 3 x 3 sets
Rest 30 sec
B2. Strict TTB x 10 x 3 sets
Rest 30 sec.

+

For time
50 KB swings (70/53#)
30 ctb pull ups
50 burpees 

Thursday 8/14

The bus is full! If your name is on the list please try to pay this week. If you're on the fence about going and your name is on the list please let me know ASAP what you plan on doing. 

Fitness-
A. Push Jerk x 3 x 5 sets; rest 45 sec between sets
B1. Ring Rows @ 3302 tempo x 8 x 3 sets
Rest 30 sec.
B2. Hollow Hold x 45 sec x 3 sets
rest 30 sec.

+

10 Min AMRAP
10 Double KB Thrusters (35/26#)
10 Knees to Elbows
100 Single Unders

Performance-
A. TnG Push Perk x 3 @ 80% max Jerk x 3 x 5 sets every 45 sec.
B1. Legless Rope Climb x 2 x 3 sets
rest 30 sec.
B2. Max L-Sit Hold; once u drop rest 5 sec then hold for another 7 sec. x 3 sets
rest 30 sec.

+

10 Min AMRAP
10 Double KB Thrusters (53/35#)
10 TTB
50 DU's

Wednesday 8/13

The bus to Boston is leaving at 9am on the 24th. We will be departing from CrossFit RedZone, please arrive  AT LEAST 15 min early (8:45AM) so we can get situated in the bus and out on time. I am collecting payment for the bus now. 

Be sure to buy your tickets for the event! Go to - www.tickets.thebostoniron.com

To purchase your tickets. We are all sitting in General Admission seating. Use the code 20kling for a 20% discount on your tickets. 

We will be getting there early enough to check out the "Fan Fest". I've been told this is a tailgate and vendor set up with some fun stuff for us going on. 

Fitness:

A. Front Squat @ 60% 35x1 Tempo x 5 x 4 sets

B1. 30 Sec Handstand hold x 3 sets

rest 30 sec

B2. 20 Tuck ups

Rest 30 sec

+

7 Min AMRAP

10 Hang Cleans (95/65#)

250 M Row

Performance:

A. Front Squat @ 70% 35x1 Tempo x 5 x 4 sets 

B1. 10 Strict HSPU
rest 30 sec

B2. 25 V- ups

rest 30 sec

+

7 min AMRAP

10 Hang Squat Cleans (135/95#)

10 Cal AB

Tuesday 8/12

Fitness:

A1. Snatch Grip Push Press + OHS (2+2) x 4 sets

Rest 30 Sec.

A2. Arch Rocks x 20 x 4 sets

Rest 30 sec.

A3. KB Single Leg RDL x 8 each leg x 4 sets

Rest 30 sec.

+

15 Min AMRAP

10 Deadlifts (165/105#)

10 HR Push Ups

10 Box Jumps (24/20")

10 K2E

Performance:

A1. Hip Snatch x 3 x 4 sets

Rest 30 sec

A2. Arch Rocks x 20 x 4 sets

rest 30 sec

A3. CG RDL x 5 x 4 sets

Rest 30 Sec.

+

15 Min AMRAP

10 Deadlifts (225/135)

10 HSPU

10 Box Jumps (30/24")

10 TTB

Monday 8/11

Fitness:
A. E2MOM
2 Back Squats @ 75 - 80% + 5 Strict Pull ups or 7 Rings Rows
x 6 sets

+

5 Rounds
3 Min AMRAP
3 Burpees
6 DB Thrusters (40/20#)
9 KB Swings (53/35#)
Rest 1 Min between rounds

Performance:
A. E2MOM
2 Back Squats @ 80% + 2 - 3 MU's
x 6 sets

+

5 Rounds
3 Min AMRAP
3 CTB Pull ups
6 Thrusters (115/75#)
9 Double Unders
Rest 1 Min between rounds

Friday 8/8

We are bringing back our referral program! If you refer a friend to join our on-ramp program you will receive 25% off your next monthly payment! Give the gift of healthy living, sweat and community to everyone you know!

- On ramp is Monday/Tuesday/Thursday at 5:30pm. Cost is 195+tax (students/military 135+tax)

- If they can't make that no worries, we offer a personalized on ramp at their convenience, six classes at their own pace for 210+tax ($35/per class)

Fitness 

Strength
A. Snatch pull   - 3 reps 
X 4 sets
B1.  Tuck ups 15 reps x 3 sets 
B2. Tempo dips 55x1 3 reps x 3 sets 

Wod 
3 rounds for time 
12 Deadlifts (185/105) 
12 box jumps w/ step down (24/20)

Performance 

Strength
A. Snatch cluster 1.1.1 rest 10 seconds, rest 2 minutes @ 70-75% 
X 3 sets 

B1. L sit hold on parallettes max hold + 5 seconds x 3 sets 
B2. Strict ring dips 7 repsx 3 sets 

Wod 
21-15-9
Deadlifts (275/165) 
Box jumps (30/24)

Thursday 8/7

Kris just received a discount code for tickets to his Boston Iron match on the 24th!

20kling

For 20% off your tickets to the event.

If you signed up for the bus I will start collecting money this week. It is $30.00 a person. 

There are only a few spots left on the bus, so if you want in sign up ASAP.

Fitness 

Strength 

3 sets of:
A1. KB Swings x 20 reps
Rest 45 seconds
A2. Wall walks  x 3-5 reps
Rest 45 seconds
A3. DB Russian Step-Ups x 10 reps each leg
Rest 45 seconds

Wod 
300 meter row 

25 HR push ups 

25 K2E

25 wall balls 

rest 3 minutes x 2 

Performance

Strength

3 sets of:  

A1. TGU x 3 reps each arm (not alternating)
Rest 45 seconds 

A2. Strict HSPU AMRAP UB @ (5" deficit/ no abmat)

rest 45 seconds 

A3. DB Russian Step-ups X 10 reps each leg 

Rest 45 seconds 

 

Wod

500 meter row 

25 HR push ups

25 T2B

25 wall balls 

rest 3 minutes X 2 

Wednesday 8/6

Fitness 

Strength 
4 sets of:
A1. Hang Power Cleans - 3 reps
rest 60 seconds 
A2. Hollow holds - 40 seconds 

Wod 
5 rounds for time 
5 hang power cleans (95/65)
10 goblet squats (53/35)
15 burpees 

Performance 

Strength 
4 sets of:
A1. Power cleans- 3 TNG reps - build to tough 
rest 60 seconds 
A2. Hollow holds - 1 minute 

Wod 
5 rounds for time 
5 power cleans (155/105)
10 front squats (155/105) 
15 burpees over bar (lateral) 

Tuesday 8/5

Yoga tonight @ 6:30! Bring your own mat!

The bus to Boston is filling up! Only a few seats left. I will be collecting money next week if you're on the list. Please purchase your tickets now - go to thebostoniron.com to purchase them. 

$25.00 for general admission. 

DONT FORGET TO ORDER YOUR CUSTOM FIT MEALS! We are still in need of a few more to sign up. This is a great program with amazing food. We weren't kidding when we said this is that nutritional key you guys ask us about. No matter what your goal they have a solution for you. 

Fitness 
Strength

4 sets of:
A1. DB Bulgarian Split Squat x 6-8 reps each leg 
Rest 60 seconds
A2. DB External Rotations x 6-8 reps each arm
Rest 60 seconds

A3. Knee Tuck ups x 10 reps as high as possible 

Rest 60 seconds

Wod 

3 rounds for time 

400 meter run 

10 db burpee deadlifts (50/25#)

Performance 

Strength

4 sets of:

A1. Front Squat x 3 reps @ 85% 1RM FS 

rest 60 seconds  

A2. DB external rotations x 6-8 reps each arm

rest 60 seconds 

A3. Strict toe to bars x 8 reps , legs as straight as possible

 
Wod 
3 rounds for time

400 meter run 

10 db man makers (40/20#)

Monday 8/4

The bus to Boston is filling up! Only a few seats left. I will be collecting money next week if you're on the list. Please purchase your tickets now - go to thebostoniron.com to purchase them. 

$25.00 for general admission. 

DONT FORGET TO ORDER YOUR CUSTOM FIT MEALS! We are still in need of a few more to sign up. This is a great program with amazing food. We weren't kidding when we said this is that nutritional key you guys ask us about. No matter what your goal they have a solution for you. 

Fitness 

Strength

3 sets of:
A1. Deadlift x 6-8 reps
Rest 60 seconds
A2. DB Bench Press x 8-10 reps 
Rest 60 seconds
A3. DBU Practice x 60 seconds
Rest 60 seconds

Wod 

25 burpees

right into 

3 rounds for time

10 DB thrusters (40/20)

20 ring rows 

Performance 

Strength

3 sets of:

A1. Deadlift X 6-8 reps 

rest 60 seconds 

A2. DB Bench Press x 8-10 reps 

rest 60 seconds 

A3. DBU Practice x 60 seconds 

rest 60 seconds 

Wod 

1 k row 

right into 
3 rounds for time 

10 thrusters (95/65)

20 pull ups