Sunday, July 19, 2015

Games Week Class Schedule

Monday, July 20th: NORMAL CLASS SCHEDULE
Tuesday, July 21st: NORMAL CLASS SCHEDULE
Wednesday, July 22nd: NORMAL CLASS SCHEDULE
Thursday, July 23rd: NORMAL CLASS SCHEDULE
Friday, July 24thCLOSED – Watch the CrossFit Games
Saturday, July 25thCLOSED - Watch the CrossFit Games
Sunday, July 26thCLOSED - Watch the CrossFit Games

Monday, July 27th: NORMAL CLASS SCHEDULE

How to watch the CrossFit Games: http://games.crossfit.com/article/how-watch-games-2015

Saturday, July 18, 2015

“Severin”
50 Strict Pull-ups
100 Hand Release Push-ups
5K Run

Friday, July 17, 2015

Today's Workout:
A. Every 2-minutes for 10 minutes (5 sets):
10 unbroken Hang Power Cleans, climbing – you choose the weight

B. "2015 Masters - The Sandwich"
For time:
 80-Calorie Row
 40 Shoulder-to-Overhead (155/105 lb.)
 80 Deadlifts (155/105 lb.)

Thursday, July 16, 2015

Today's Workout:
A. 5 supersets of:
Banded Deadlift x 10-12 reps @ 10X0
Bench Press x 5-6 reps
Rest 2-minutes

B. "Karen"
For time:
150 Wall Ball Shots (20/14 lbs)

Time cap: 15-minutes

C. Three sets of:
Hollow-Rocks x 60 seconds

Wednesday, July 15, 2015

GAMES WEEK CLASS SCHEDULE:

Monday, July 20th: NORMAL CLASS SCHEDULE
Tuesday, July 21st: NORMAL CLASS SCHEDULE
Wednesday, July 22nd: NORMAL CLASS SCHEDULE
Thursday, July 23rd: NORMAL CLASS SCHEDULE
Friday, July 24th: CLOSED – Watch the CrossFit Games
Saturday, July 25th: CLOSED - Watch the CrossFit Games
Sunday, July 26th: CLOSED - Watch the CrossFit Games

Monday, July 27th: NORMAL CLASS SCHEDULE

How to watch the CrossFit Games: http://games.crossfit.com/article/how-watch-games-2015
Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Front Squat + Push Press + Thruster

You may use the rack for this.

B. Every minute on the minute for 20-minutes (5 sets):
Min 1: 15/12 Cals on Assault Bike
Min 2: 10 Clean and Jerks (135/95 lbs)
Min 3: 20/16 Cal Row
Min 4: 5 Power Snatches (135/95 lbs)

Tuesday, July 14, 2015

Today's Workout:
A. Every 90 seconds for 15-minutes (10 sets):
Power Snatch + OHS + Snatch

B. 5 rounds for time, of:
12 Chest to Bar Pull-Ups
12 Burpees
200m Run