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Posts Tagged:fun

Tuesday!

This is a mini gasser! Pay special attention to reaching full extension at the hips in both the squats and the hang power cleans! It will allow for your body to work in unison and to learn perfect body positions! Now lets get after! 10 Min. AMRAP: 8 Hang Power Cleans (95/65) 12 Push-Ups 14…

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Monday!

The start of this month might of been this past Saturday, but I wanted to make sure to wait till today to announce the new CrossFitter of the Month!! For October our CrossFitter of the Month is Jose!! He constantly comes in here and just pushes as hard as he possibly can all while wearing…

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Friday!

We are finishing this week off with a gasser! Quick note, we will be tapering down our strength next week for new PR attempts the following week! You should see a noticeable change in our strength percentages! We focusing on perfect positions all of next week. Since we are maxing out very soon this would…

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Thursday!!

We are tossing ¬†around lots of weights all over the place today!   5 Rounds: 20 Russian Twists (45/25) 16 Kb. Swings (35/26) 10 Wall Balls (20/16)

Wednesday!

Hump Day!!!!! Lets get after this bundle of joy. Quick reminder, on cluster you perform a squat clean to start a thruster. On every cluster rep you have to return the bar down to the ground and perform a squat clean to get to do the thruster. It is a squat clean + a thruster!…

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Tuesday!!

Lets keep things interesting and do three rounds of this easy AMRAP! A huge point of performance in this workout is the barbell cycling. Ensure that you are inserting and releasing the hookgrip from rep to rep. It will allow you to hold on to the bar for much longer!   3 Rounds: 5 Min.…

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Monday!

We might not have had the chance to celebrate Sammy’s birthday yesterday, but we will be whooping on today’s workout with him. The 50 feet mark is the exact same mark we used for The Open.   21 Min. AMRAP: 20 Box Jumps (24″/20″) 50ft. Walking Lunges 20 GHD Sit-Ups 50ft. Walking Lunges 20 HR…

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Friday!!

One more day before we kickstart the weekend! We will be doing this piece of cake chipper. Don’t forget that tomorrow’s group class will be set at 7:30 AM in order to accommodate the Karate tournament going on tomorrow morning. 21-18-15-12-9: HSPU Deadlifts (155/105) Wall Balls (20/16)

Thursday!!

We are getting cardiovascular today! For Time: 500m Row 20 Burpees 400m Row 100m Farmer’s Carry 300m Row 20 Burpees 200m Row 10 Burpees

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