Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, Teams of 2, one working and one resting
4 Rounds of
12 Power Snatch 75/55
12 Bar over Burpees
4 Rounds of
50 Double Unders (150 singles)
12 Toes to Bar
12 Push Press 115/75
4 Rounds of
9 Deadlifts 135/95
7 Hang Power Cleans
5 HSPU
Office Yoga
12pm to 1245pm
CrossFit
No afternoon sessions Friday February 22.
Friday Night Lights starts at 5pm
A, Warm Up
B, Tabata
CrossFit
A, Warm Up
B, Power Clean Complex
C, 5 Rounds of
9 Deadlifts
7 Hang Power Cleans
5 HSPU (strict)
Yoga Stretch
630pm to 730pm
CrossFit
A, Warm Up
B, Tempo Back Squats
C, 3 Rounds for Time
30 KB Swings 53/35
30 Box Jumps 24/20
30 Wall Balls 20/14
CrossFit
A, Warm Up
B, Push Press + Push Jerk
5 sets of 2 + 1 every 90 seconds
C, For Time
50 Double Unders (150 Singles)
10 Strict Press (85% of strict Press 1 reps Max)
10 Toes to Bar
50 Double Unders
20 Push Press (85% of Strict Press 1 rep max)
20 Toes to Bar
50 Double Unders
30 Push Jerks (85% of Strict Press 1 rep max)
30 Toes to Bar
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Power Snatch Complex
C, For Time
15 Power Snatch 75/55
15 Bar Over Burpees
15 Chest to Bar Pull Ups
12 Power Snatch 95/65
12 Bar Over Burpees
9 Power Snatch 115/75
9 Bar Over Burpees
9 Chest to Bar Pull Ups
6 Power Snatch 135/95
6 Bar Over Burpees
6 Chest to Bar Pull Ups
CrossFit
10am to 11am with Coach Peggy
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm Up
B, Teams of 2 (one working and one resting)
60 - 40 - 30 of
DB Snatch 50/35
Double Unders
40 - 30 - 20 of
KB Swing
Wall Ball
30 - 20 - 10 of
HSPU
DB Box Step Up
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, “The Bear”
5 - 3 Minute AMRAP’s of (with 1 minute rest between 3 minute amraps)
3 Bear Complex 95/65
6 Hand Release Push Ups
9 Air Squats (butt to ball)
1 Bear Complex =
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
CrossFit
A, Warm Up
B, DB Bench/Row
C, 12 Minute AMRAP of
15 Box Jumps 24/20
5 DB Devil Press
10 Pull Ups
D, Core
Friday Night Lights is HERE!!
For all ages and experience levels. Participation Points (not performance)
February 22nd - March 22nd
5 Friday Nights
Heats begin at 5pm
$20 Buy In (goes towards food and drinks)
Registration Deadline February 20th
Yoga Stretch
630pm to 730pm
CrossFit
A, Warm Up
B, 7 Rounds of
9 KB Swings 53/35
7 Toes to Bar
5 Power Cleans 135/95
3 HSPU (Strict)
CrossFit
A, Warm Up
B, Push Press
5 sets of 3 reps every 90 seconds
C, 10 Rounds of
5 Deadlift
5 Wall Balls
5 Push Press
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, 15 Minute AMRAP of
25 Double Unders (75 singles)
5 Power Snatch (115/75)
25 Double Unders
5 Chest to Bar Pull Ups
CrossFit
10am to 11am with Coach Peggy.
Lift
7am to 830am Lift class Cancelled
CrossFit
WOD for Wayne
“SoulFit”
Teams of 2
One working and one resting, sharing reps equally.
70 Calorie Row
48 Deadlifts 155/115
70 Double Unders (140 singles)
48 Pull Ups
70 Double Unders
48 Power Cleans 135/95
70 Double Unders
48 HSPU
70 Double Unders
48 Power Snatch 95/65
70 Calorie Row
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Tabata
CrossFit
A, Warm Up
B, DB Bench Press/DB Single Arm Row
8 reps of each every 2 minutes
10 Minute AMRAP od
28 Double Unders (84 singles)
14 Single Arm DB Hang Clean and Jerk 50/35
7 Pull Ups
Yoga Stretch
630pm to 730pm
CrossFit
A, Warm Up
B, Front Squat
Every 90 seconds
C, “Funny Bone”
21 - 15 - 9 of
KB Swings 53/35
Box Jump Overs
Front Squats 135/95
(CFNE)
CrossFit
A, Warm Up
B, Deadlift
C, 2 Rounds for TIme
45 Wall Balls 20/14
35 Hand Release Push Ups
25 Deadlifts 185/125
15 Toes to Bar
(CrossFit Linchpin)
