Tuesday’s WOD

News & Events:

Holiday Schedule:

Friday 8 AM Class ONLY – We will be Closed After That

Saturday – Closed/ No Classes

Sunday – Closed/ No Classes

YOGA at 7PM Thursday & Sunday

NEW CLASSES/DROPPED CLASSES

Endurance Class has been cancelled

New Tuesday & Thursday CrossFit Class at 9 AM.

BootCamp is changing on Friday’s to 4:30 PM.

Evening CrossFit Class 5:30 PM

New Saturday Class at 7:30 AM.

See the schedule as a reference.

Warm-up (all classes):

X3 Prowler Push (high handles)

X3 Prowler Pull (squat walk)

 

Endurance WOD:

To be completed AFTER your WOD

1 Mile Run

 

CrossFit WOD:

BBG

12 minutes to establish a 2rm Snatch, then 1×1@95%, 1×1@90%, rest 1:30 between drop sets

Conditioning

“Elizabeth”/ For Time:

21-15-9 of:

Power Cleans 135/95#
Ring Dips

 

Advance WOD Strength:

BBG

1) Clean from blocks (just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks (drop every rep): 2rm – 2×2 @90%

Strength/Skill

1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.

1b) 4XME Strict TTB – rest 90 sec.

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