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
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
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
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
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
CrossFit
10am to 11am
A, Warm Up
B, CrossFit
with Coach Peggy
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)
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
CrossFit
A, Warm Up
B, Power Clean Primer
C, 10 Rounds of
3 Power Cleans 155/105
6 Box Jump Overs 24/20
100 Meter Run
CrossFit
A, Warm Up
B, Bench Press
8 - 6 - 4 - 6 - 8
Rest 90 seconds between sets.
C, Triple EMOM x 5 (5 consecutive minutes at each station)
1 – 20 Second Max Cal Assault Bike
40 Seconds Recovery Spin
Rest 2 Minutes (transition to next movement)
2 – 20 Seconds Max Hand Release Push Ups
40 Seconds Recover and Shake Out
Rest 2 Minutes (transition to next movement)
3 – 20 Seconds Max Barbell Push Press 95/65
40 Seconds Recovery
CrossFit
A, Warm Up
B, Front Squats
C, 3 Rounds of
Max Single Arm DB Snatch 50/35
30 Single DB Reverse Step Lunge (Goblet Hold)
(60 Seconds rest between rounds)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Deadlift
E2MOM x 10
C, EMOM x 15 of
1 - 14/12 Calorie Row
2 - Max Hollow Hold
3 - 8 DB Devil Press
CrossFit
A, Warm Up
B, CrossFit
with Coach Peggy
Lift
7am to 830am
CrossFit
830am to 930am
A, Warm UP
B, For Time
Teams of 2, sharing reps equally.
40 Power Cleans 185/125
80 Pull Ups
240 Double Unders
80 Pull Ups
40 Power Cleans
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, Push Press
5 sets of 5 reps every 90 seconds with a 20X1 Tempo
C, For Time
800 Meter Run
25 Push Press 115/75
800 Meter Run
20 Push Press 135/95
800 Meter Run
15 Push Press 155/105
CrossFit
A, Warm Up
B, Power Clean Cycling
C, 15 Minute AMRAP of
500 Meter Row
20 Wall Balls
Teams of 2, one working one resting, share reps equally.
CrossFit
A, Warm Up
B, Bench Press
C, 3 - 3 Minute AMRAP’s
1 - Max Double/ Single Unders
Rest 60 Seconds
2 - Max Bench Press
Rest 60 Seconds
3 - Max Calories Assault Bike
CrossFit
A, Warm Up
B, Front Squat/ DB Box Step Overs
C, 3 Sets of
15 Double DB Snatch 35/20
30 Box Jump Overs
15 Double DB Snatch
(Rest 60 Seconds between sets)
Office Yoga
12pm to 1245pm
CrossFit
A, Warm Up
B, E2MOM x 8 (4 sets)
6 - 12 Deadifts
6 - 12 Hand Release Push Ups
C, 21 -15 - 9 of
Deadlift 185/125
Burpee Pull Ups
CrossFit
10am to 11am
Coach Peggy