Want to try us out? Come join us for one free introductory workout Saturday at 9:00 AM.
Join us for one free introductory workout Saturday at 9:00 AM.
FIND YOUR COMMUNITY
Want to try us out? Come join us for one free introductory workout Saturday at 9:00 AM.
FIND YOUR COMMUNITY
FIND YOUR COMMUNITY
Monday 9.16.19
A. Warmup:
DROM
3 sets of:
10 Banded Good mornings
10 Goblet Squats
5 KB Windmills, ea.
B. Front Squat 8-8-8-8
Same weight across, add 5 – 10 lbs from last Monday 9.9.19
*This is our 5th week of 6 on these squats. Weights will be getting heavy at this point so don’t be too aggressive in the add. If you failed any sets last week, complete the same weight.
C. :30 on / :30 off x 10
Russian KB Swings
-pick a number and stick with it for all 10 sets
*goal is to use a heavier weight and try to keep reps consitent during fatigue.
D. Cooldown:
2:30 couch stretch, ea.
CORE HOMEWORK:
3 x :30 one arm plank hold in push up position
*each side, rest as needed
Hours & Schedule
Monday – Thursday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 9:30am, 12:00pm, 5:00pm, 6:00pm, 7:00pm
Open Gym: 10:30am-12:00pm & 3:00pm-5:00pm
Friday:
CrossFit Classes: 5:30am, 6:00am, 8:00am, 9:30am, 12:00pm, 5:30pm
Open Gym: 10:30am-12:00pm & 3:00pm-5:30pm
Saturday:
9:00am Group Class
Open Gym: 10:00am-12:00pm
Sunday:
Open Gym: 10:00am-12:00pm
