CrossFit programming is designed for universal progression making it the perfect application for any committed individual regardless of experience. We scale load and intensity, we don't change programs.

 

Workout Of The Day

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    Weekly WODs

    Monday 9/17

    MONDAY - CROSSFIT

    Weightlifting

    Deadlift (Week 2 of 4)

    Complete warm up sets, and then:

    70% x 3
    80% x 3
    90% x max reps

    Metcon 9min AMRAP:
    8 Cal Assault bike
    8 Front Rack Lunges 115/75
    8 American KB Swings 70/53

    RX+ 135/95 Lunges

    Tuesday, 9/18


    Metcon (Time)(0-10min.)
    5 Rounds For Time:
    6 Power Cleans 185/135
    12 pull-ups*RX+ CTB Pull-Ups
    *If you are not done by 9min. you should probably stop and get ready for part 2.

    Metcon (Time)(10-18min.)
    For Time:
    1 mile run
    *With a partner, in 200m intervals

    Metcon (Time)(18-32min.)
    For time:
    21-15-9
    Jerks 135/95
    Burpees over the bar
    HSPUs

    extra can be done anyday

     5 Rounds For Time:
    15/12 Calorie Ski Erg
    21/15 Calorie Row

    Wednesday 

    Weightlifting

    OH Squat (Week 2 of 4

    Complete a few warm up sets, and then:

    70% x 3
    80% x 3
    90% x max reps

    Metcon (AMRAP - Rounds)

    2 Rounds:
    3min. EMOM:
    15/12 Cal Row
    Immediately into;
    3min. EMOM:
    5 OH Squats (155/105)
    Immediately into;
    3min. EMOM:
    15 Toes-To-Bar

    Thursday 

    Metcon

    Metcon (Weight)Every 5min. X 6 Rounds:
    500m row
    5/3/1 Hang Power Snatch (climbing)
    15 Ring Dips

    *5 reps for rounds 1+2
    *3 reps for rounds 3+4
    *1 Rep max attempts for rounds 5+6The scaled version of this today is just going to be working your form on the snatches. Just do 5 reps every round instead of climbing.


    Friday 

    Tackle a Boards WOD 

    or at 9am Join Coach Neils Team series

    4pm class and 5:30 class is open to everyone bring a friend and stay after for 

    Paint Night 

    Saturday

    Metcon (AMRAP - Rounds and Reps)

    35min running clock....
    Team "Manion"
    7 Rounds:
    400m Run
    29 Back Squats 135/95
    Immediately into;
    Max Rounds in remaining time:
    10 Hang Power Cleans 155/105
    20 Cal Assault Bike

    Sunday Service 

    9:30 Competition WOD with Coach Doug





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