Tuesday 12/31

Class Schedule: 6am, 7am, 9:15, 11:30, 2:30

Strength:

A. 12 minutes to build to max squat clean thruster    

Wod:

3 rounds 

10 cal. AB (30 cal AD)

20 wall balls

30 push ups 

40 DBU (L1- 80 singles, L2- 120 singles)

Rest 3 minutes between rounds (keep track and go on your own rest time not as a group)

Monday 12/30

No 5am class

Strength:

A1. Snatch 

3 sets X 2 reps@ 70%

2 sets X 2 reps @ 75% 

A2. DB/KB Rows

5 sets of 6 reps per arm

Wod:

opens wod 13.1

17 minute amrap

40 burpees 

30 power snatches

30 burpees

30 power snatches

20 burpees

30 power snatches

10 burpees

amrap power snatches

Male:

Level 1: 45, 75, 95, 115 

Level 2: 75, 95, 135, 165 

Level 3: 75, 135, 165, 210

Female: 

Level 1: 35, 45, 55, 65

Level 2: 45, 65, 75, 85

Level 3: 45, 75, 100, 120

Friday 12/27

Strength-

A1. Bench Press - 4 sets x 6 reps

A2. Deadlift - 4 sets x 3 reps

WOD-

5 Min AMRAP:

5 Deadlifts (L1 - 135/85, L2 - 185/105, L3 - 225/145)

5 Pull Ups

3 min Rest

5 Min AMRAP:

9 Thrusters (L1 - 65/45, L2 - 75/55, L3 95/65)

12 Burpees Lateral Bar Hops

3 Min Rest

5 Min AMRAP:

15 Power Cleans (L1 - 65/45, L2 - 75/55, L3 95/65)

15 Wall Balls

Thursday 12/26

Class Schedule: 10:30am, Noon, and 1:30

Strength-

A. 10 mins to find 3RM Front Squat

B. One Attempt of max reps Pull Ups

L1/L2 - pull ups

L3 - CTB

WOD-

50 KB swings

50 Walking Lunges

50 Toes to Bar

50 Shoulder to Overhead

40 Alternating KB snatches

50 Wall Balls

30 Burpees

L1 - 35/10#db - 26#kb, 65/45#

L2 - 53/35# KB (women 26#kb for snatches), 75/55#

L3 - 70/35#, 95/65#

Tuesday 10/24

Classes today - 6am, 7am, 9:15, Noon

Strength-

A. EMOM for 10 min:

even - 2 power clean and push jerks @ 70% of 1rm clean and jerk

odd - 5 strict pull ups

WOD-

For Reps: 

4 rounds

1 min Cal on AB

1 min Sit ups

1 min Row for cal

1 min Plank

1 min Rest

Monday 12/23

HOLIDAY SCHEDULE-
Monday 12/23 - Normal Schedule

Tuesday 12/24 - 6am, 7am, 9:15am, Noon Classes Only

Wednesday 12/25 - OPEN GYM from 10am - Noon ONLY

Thursday 12/26 - 10:30a, Noon, 1:30pm Classes Only

Friday 12/27 - Normal Schedule NO 5AM CLASS

Saturday 12/28 - Normal Schedule

Sunday 12/29 - Normal Schedule

Monday 12/30 - Normal Schedule NO 5AM CLASS

Tuesday 12/31 - 6am, 7am, 9:15am, 11:30am, 2:30pm only

Wednesday 1/1 - CLOSED  

WOD

"12 days of CrossFit"

Holiday Schedule

No noon class today

HOLIDAY SCHEDULE-
Monday 12/23 - Normal Schedule

Tuesday 12/24 - 6am, 7am, 9:15am, Noon Classes Only

Wednesday 12/25 - OPEN GYM from 10am - Noon ONLY

Thursday 12/26 - 10:30a, Noon, 1:30pm Classes Only

Friday 12/27 - Normal Schedule NO 5AM CLASS

Saturday 12/28 - Normal Schedule

Sunday 12/29 - Normal Schedule

Monday 12/30 - Normal Schedule NO 5AM CLASS

Tuesday 12/31 - 6am, 7am, 9:15am, 11:30am, 2:30pm only

Wednesday 1/1 - CLOSED  

Friday 12/20

HOLIDAY SCHEDULE-
Monday 12/23 - Normal Schedule
Tuesday 12/24 - 6am, 7am, 9:15am, Noon Classes Only
Wednesday 12/25 - OPEN GYM from 10am - Noon ONLY
Thursday 12/26 - 10:30a, Noon, 1:30pm Classes Only
Friday 12/27 - Normal Schedule NO 5AM CLASS
Saturday 12/28 - Normal Schedule
Sunday 12/29 - Normal Schedule
Monday 12/30 - Normal Schedule NO 5AM CLASS
Tuesday 12/31 - 6am, 7am, 9:15am, 11:30am, 2:30pm only
Wednesday 1/1 - CLOSED 

Strength: 

A1. Back Squats 

4 sets of 10 reps @tough weight

A2. Pendlay Row 

4 sets of 5 reps 

Wod:

For time:

20 KB swing 

30 burpees

40 medball walking lunges (hold at chest level)

50 wall ball shots 

60 DBU

Level 1: 35/26, 14/20, 120 singles 

Level 2: 53/35, 20/14, 180 singles 

Level 3: 70/53, 20/14, dbu

Thursday 12/19

Strength: 
A1. Single leg deadlifts 

4 sets of 6 each leg

A2. TGU

4 sets of 2 each arm (not alternating)

Wod:

5 minute amrap 

7 power clean 

10 box jumps 

15 DBU

Rest 3 minutes 

5 minute AMRAP

10 OHS (level 1=10 front squats)

10 toe to bars

Rest 3 minutes 

5 minute AMRAP 

200 meter run 

12 pull ups 

Level 1: 65/45 (all barbell movements), 20/14, 30 singles 

Level 2: 95/65, 24/20, 45 singles 

Level 3: 115/75, 30/24, dbu

Wednesday 12.18

We are open for regular hours today

A. Snatch pulls @105% of 1 RM 

4 sets of 3 

B. squat snatch - start at 60% of 1RM and add 10/5# every minute until max 

( once you are done, if other people are still lifting  do EMOM 30 second plank holds) 

Wod: 

For time: 

21-15-9

Power snatches 

Lateral burpee bar hops 

Level 1: 65/45

Level 2: 95/65 

Level 3: 115/75

Tuesday 12/17

WEATHER UPDATE:

Due to local weather, all afternoon classes are cancelled. This includes 5:30 and Yoga. We will resume normal classes tomorrow morning. Stay safe and drive slow. 

ATTENTION ALL MEMBERS:

Tuesday and Thursdays 2:30pm class is cancelled till further notice. This class time is now reserved for NHS Baseball team. Sorry for any inconvenience. 

Strength: 
A. 7 minute EMOM

7 power clean + jerks 

L1- 65/45

L2- 95/65

L3- 135/95

Wod:

1 minute single leg deadlifts w/ kb 

1 minute AD @80% 

1 minute plank 

1 minute walking lunges w/ kb's

rest 1 minute 

X 4 rounds 

No levels today or scores,  push yourself just to feel good about yourself, not to beat the guys next to you today

Monday 12/16

Strength:

A. 10 minute to find 3RM front squat 
B. 1 set- 1 attempt max UB pull ups (Level 3: CTB pull ups) 

Wod:

10 minute AMRAP 

8 KB swings  

8 toe to bars 

8 thrusters 

Level 1: 35/26, 45/35

Level 2: 53/35, 75/55

Level 3: 70/53, 95/65