WOD Wednesday July 17 2019

WOD Wednesday July 17 2019

CrossFit

A, Warm Up

B, Deadlift
6 - 5 - 4 - 6 - 5 - 4 Wave
Every 90 seconds

C, 3 Rounds of
400 Meter Run
10 DB Renegade Row 50/35
10 DB Deadlifts

WOD Tuesday July 16 2019

WOD Tuesday July 16 2019

CrossFit

A, Warm Up

B, Seated BB Strict Press
9 - 7 - 5 - 9 - 7 -5
Every 90 seconds

C, AMRAP x 9 of
12 – 9 – 6
Push Press 95/65
Box Jump Overs 24/20
(1 Round = 12 – 9 – 6)

WOD Monday July 15 2019

WOD Monday July 15 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squat Wave
7 - 5 - 3 - 7 - 5 - 3
Every 90 seconds

C, For Time
30 Thursters 75/55
200 Meter Run
20 Burpee Pull Ups
200 Meter Run
30 Thrusters

WOD Sunday July 14 2019

WOD Sunday July 14 2019

CrossFit

With Coach Peggy

A, Warm Up

B, 10 - 8 - 6 - 4 - 2 Curtis P Barbell Complex

50-40-30-20-10 Step-ups*

100m DB Farmer's Carry* between each set

(5 rounds of Curtis P's + Step-Ups, descending reps with a farmer's carry between each round)

*Wear your pack if you brought it! Step-ups can be unloaded or holding DBs--your choice!

WOD Saturday July 13 2019

WOD Saturday July 13 2019

Lift
7am to830am

CrossFit
830am to 930am

A, Warm Up

B, Teams of 2 (Share reps equally)
25 – 20 – 15 – 10 of
KB Swings 53/35
Wall Balls 20/14
200 Meter Run after each Round (4 runs)

Then

3 Rounds of
60 Double Unders (180 Singles)
20 Hand Release Push Ups
20 Toes to Bar

WOD Friday July 12 2019

WOD Friday July 12 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B,2 Rounds of
3 Minutes at each Station
30 Seconds Rest between Stations

1 – 400 Meter Run / Plank (remaining time)

Rest 30 seconds

2 – 400 Meter Row / Plank (remaining time)

Rest 30 Seconds

3 – 35 Hand Release Burpees / Plank (remaining time)

Rest 30 Seconds

4 – 35 Box Jumps 24/20 / Plank (remaining time)

Rest 30 Seconds

(4 Per Station)

WOD Thursday July 11 2019

WOD Thursday July 11 2019

CrossFit

A, Warm Up

B, Power Clean and Jerk
5 sets of 5 reps every 90 seconds

C, 3 Rounds of
10 Clean and Jerks 115/75
75 Double Unders (225 Singles)

D, Sled Push
4 x 40ft x 225/155

WOD Wednesday July 10 2019

WOD Wednesday July 10 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Deadlift Wave
Every 90 seconds for 6 sets

C, 5 Minute AMRAP of
5 Deadlift 185/125
10 Bar Over Burpees

D, Sled Push
4 x 40ft x 225/155

Tuesday July 9 2019

Tuesday July 9 2019

CrossFit

A, Warm Up

B, Strict Press Wave
Every 90 seconds for 6 sets

C, 5 sets of
30 Seconds Work / 30 Seconds Rest at each Station
1 – Max Row for Calories (30 Seconds Work)
rest 30 seconds/transition
2 – Max Sit Ups (30 Seconds Work)
rest 30 Seconds/transition
3 – Max Alternating DB Snatch 35/20 (30 Seconds Work)
rest 30 Seconds/transition
4 – Max Calorie Assault Bike (30 Seconds Work)
rest 30 Seconds/transition
(20 Minutes Total Time)

WOD Monday July 8 2019

WOD Monday July 8 2019

Yoga Fusion
315pm to 4pm

CrossFit
A, Warm Up

B, Back Squat Wave
every 90 seconds for 6 sets

C, 4 Rounds of
200 Meter Run/Row
15 Wall Balls 20/14
12 Pull Ups

WOD Saturday July 6 2019

WOD Saturday July 6 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, Triple Seven
Teams of 2, sharing reps equally
Seven Minute Running Clock Complete
800 Meter Run
Max Wall Balls

Rest 60 seconds

Seven Minute Running Clock
800 Meter Run
Max Toes to Bar

Rest 60 Seconds

Seven Minute AMRAP of
100 Meter Run
7 Wall Balls
7 Toes to Bar

WOD Friday July 5 2019

WOD Friday July 5 2019

No Yoga Fusion Friday July 5th

CrossFit

No 5am or 6am class Friday July 5th

We will be open for the following class times Friday July 5th.

7am Class

8am Open Gym

915 Class

WOD Thursday July 4 2019

WOD Thursday July 4 2019

Happy Fourth of July

No Scheduled Class July 4th

Friday Class Schedule
No 5am or 6am Class
Open for the following
7am Class
8am Open Gym
915 Class

Saturday Class Schedule
7am to 830am Lift
830am to 930am CrossFit

WOD Wednesday July 3 2019

WOD Wednesday July 3 2019

Yoga Fusion
315pm to 3pm

CrossFit

A, Warm Up

B, Barbell Cycling

C, For Time
200 Meter Run
20 Deadlifts 155/105
200 Meter Run
15 Power Cleans 135/95
200 Meter Run
10 Shoulder to Overhead 115/75

WOD Tuesday July 2 2019

WOD Tuesday July 2 2019

CrossFit

A, Warm Up

B, Front Squats
3 reps every minute for 10 minutes

C, 1 Round of
4 Stations, 3:00 per Station
with 60 Seconds rest between Stations.

1 – For Time
50 Abmat Situps
25 Burpees
(rest if finished before the 3:00)

Rest 60 Seconds

2 – Assault Bike Max Calories in 3:00

Rest 60 Seconds

3 – Row for Max Calories in 3:00

Rest 60 Seconds

4 – 3 Minute AMRAP of
10 Wall Balls
20 Russian Twists

WOD Monday July 1 2019

WOD Monday July 1 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Deadlift
EMOM x 10

C, Every 4 Minutes for 16 Minutes (4 sets)
400 Meter Run/Row
10 Single Arm DB Hang Clean and Jerk (5rt/lt)
15 Hand Release Push Ups

WOD Saturday June 29 2019

WOD Saturday June 29 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, 20 Minute AMRAP of
Teams of 2

20 Minute AMRAP of

Teams of 2

30 Wall-balls

60 Feet Dumbbell Walking lunges

30 Wall-balls

30 Toes to bar

30 Wall-balls

60 Feet Dumbbell Walking lunges

30 Wall-balls

30 Ring muscle-ups (Chest to Bar Pull Ups)

WOD Friday June 28 2019

WOD Friday June 28 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Back Squats/ Strict Pull Ups
every 2 Minutes for 5 sets

C, 8 Minute AMRAP of
2 – 4 – 6 – 8… Pull Ups
10 – 10 – 10 – 10…  Thrusters 75/55