Want to try us out? Start with one of the buttons below!
Want to try us out? Start with one of the buttons below!
FIND YOUR COMMUNITY
Want to try us out? Start with one of the buttons below!
FIND YOUR COMMUNITY
FIND YOUR COMMUNITY
See our hours and schedule below
Friday 1.24.20
A. Warmup:
DROM
B. Every 2:00 for as high as possible:
8 Strict Press
*go up by 5 lbs each round, start with same weight as last week (65% of 10’s ending weight 2 weeks ago)
-goal is to do better than last week, whatever that means for you.
C. OTM for 10:00
8 – 12 Burpees
D. Cooldown:
5 sets of:
10 banded pull aparts (front)
10 banded pull aparts (top)
10 banded bear hugs
CORE HOMEWORK:
50 barbell rollouts, however
Burn (9:30am)
DROM
250/175 Ski Erg Calories
*every 50/35 cals = 20 Burpees ending w/ burpees (5 total sets)
Finisher:
3 x 10 Split Squats, ea.
*elevate back foot if possible
WEEKLY HOURS:
Monday & Wednesday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 12:00pm, 5:00pm, 6:00pm, 7:00pm
Burn: 9:30am (a 45:00 no barbell class)
Open Gym: 10:30am-12:00pm & 3:00pm-5:00pm
Tuesday & Thursday:
CrossFit Classes: 5:00am, 6:00am, 8:00am, 5:00pm, 6:00pm, 7:00pm
Foundations (L.I.F.T): 6am
Open Gym: 3:00pm-5:00pm
Friday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 12:00pm, 5:30pm
Burn: 9:30am (a 45:00 no barbell class)
Open Gym: 10:30am-12:00pm & 3:00pm-5:30pm
Saturday:
8:00am Specialty Class*
9:00am Group Class
Open Gym: 10:00am-12:00pm
*Specialty classes are on a rotational basis, alternating weekly between Olympic Lifting and Gymnastics skills. Included with an Unlimited Plan.
Sunday:
Open Gym: 10:00am-12:00pm
