August 20, 2017 Rest Day. Stay tuned to Facebook for possible Open Gym time. The Oly 101 Clinic starts at 2:00pm for anyone interested in either starting the Olympic Weightlifting Program or just to gain more knowledge about the Olympic Lifts – The Snatch and Clean & Jerk. If interested, and you did not sign...Read More
August 18, 2017 Gymnastics: A. Hanging Hollow Rocks 12 Rounds of: :20 on/:10 off B. Supine Rows (Barbell on Rack) 4 x 10 Strength: Squat Clean Wave EMOM x 12: Complete 1 Rep every minute Wave #1 60%-65%-70%-75% Wave#2 65%-70%-75%-80% Wave #3 70%-75%-80%-85% *For those in OnRamp: complete only 3 weight changes. Wave #1 at...Read More
August 16, 2017 Gymnastics: A. Weighted Dip Establish a 5-Rep Weighted Dip *If unable to do weighted dips, perform 3 sets of 10 regular dips. B. Weighted Back Extension 6 x 6 Metcon: 5 Rounds for time of: 10 Power Cleans (135/95) 200m Sprint 30 Abmat Sit ups Rest 1:00 between rounds. COMPETITIVE CROSSFIT CLASS...Read More
August 15, 2017 Strength: Back Squat Ladder 10 Reps @ 135/95 10 Reps @ 185/125 10 Reps @ 225/155 10 Reps @ 275/185 10 Reps @ 315/225 *Complete a 200m Run after each set of Squats. Sets do not have to be unbroken, but try to if you can. This is not for time. Metcon:...Read More
August 14, 2017 Gymnastics: A. Ring Push ups 8 x :20 on/:10 off B. Toes-to-Rings 3 x 10 Strength: Jerk EMOM Complete 2 reps every minute till failure *Complete a minimum of 6 rounds. Choose own starting weight. Men add 10-20lb and Women add 5-10lb per minute. Metcon: 3 Rounds for time: 12 Front Squats...Read More
