How is everybody doing on our PALEO CHALLENGE???!! Staying strong hopefully?! The time to build that willpower is NOW! The holidays are quickly approaching!
9 Minute EMOM:
Minute 1: 10 Ring Dips
Minute 2: 10 Alternating Pistols
Minute 3: 15 Barbell Good Mornings
5 Rounds for time: (rest included)
50 Double Unders
12 Hang Power Snatch 95#/65#
9 Overhead Squats 95#/65#
REST 1 MINUTE after each round
5 Rounds for time:
15 Hand Lift Push-ups
15 Ball Slams
100 JumpropesRead More
We saw a TON of PR’s today on our back squat! If you missed today, make it up within this week. This is for YOU to see progress. Don’t miss out.
Have you signed up for Everyday Warrior yet? Go to everyday-warrior.org to register for this online competition. Also, contact Krissy Botz for any other questions! email@example.com or #209-518-1002…Tell your friends!
12 Minute EMOM:
Even: 5 Strict Press @ 75% of 1RM
Odd: Max set Strict Pull-ups
WOD: (also for MELT)
50 Kettlebell Swings 53#/35#
40 KB Lunges (holding KB in front rack) 53#/35#
30 Push Press 115#/75#
20 Burpee Box Jump Overs 30″/24″
Run 400mRead More
Today we MAX!!! Hopefully the last few weeks have paid off!
MAX 1 rep BACK SQUAT!!
20 Minute AMRAP:
5 Power Cleans 185#/125#
10 Toes to Bar
15 Wall Balls
Hope everyone had a fabulous weekend!
A group of us at the gym will be doing an online competition that begins November 3-30th. The competition is similar to the Open… It is called Everyday Warrior and the funds raised will go to those in the CrossFit community who are battling cancer. For more information and to register please go to everyday-warrior.org. We will either be doing these workouts Saturdays for the class WOD or on Sundays during open gym. Sign up today! More details to come…..
Do you have your partner and costumes ready for our partner Halloween competition Thursday October 30th?! And if you don’t have a partner, come anyway and we can partner you up! We will begin the warm up at 530pm!
For 15 Minutes, every 90 seconds:
1 Power Clean + 1 Hang Squat Clean…adding weight each round…
WOD: (also for CF MELT)
5 Rounds for time:
60 Double Unders
20 Handstand Push-ups (sub regular push-ups for Melt)
Run 250mRead More
5X3 Front Squat
Add 5-10 pounds from last week.
These will be our last front squats for this cycle. Next week we max out!
30 Front Squats 135#/95#
30 Burpee Box Jumps 24″/20″
30 Hang Cleans 135#/95#
30 Knees to Elbows
30 Clean & Jerks 135#/95#
Friday Fun!!!!Read More
This week is our last week of this squat cycle. Next week we will MAX out!
10 Minute EMOM:
5 Toes to Bar @ top of the minute
5/3 Strict HSPU @ :30
Each 4 minute round, RUN 400m …in remaining time, MAX REPS of the following:
1)Bar Facing Burpees
4)Alternating Dumbbell Snatch 70#/50#
5)Muscle Ups (Ring)
REST 1 MINUTE AFTER EACH ROUND
**If you do not have muscle ups, you can do a jumping muscle up or ring dipsRead More