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Monday-Wednesday & Friday:

5:30, 7, 9am & 12pm

4, 5, 6, & 7PM

8pm class MW only

Thursday: OPEN GYM 7-10am & 4-7:30pm 

Saturday
: 8am Open Gym, 10am Team WOD/Lifting

Sunday: Kids Boxing: 9:00 Intermediate, 10:00 Advanced, 11:00 Beginners 

CrossFit Journal

 

 


Wednesday, October 11, 2017 

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Warm up:
A. Superman hold 3 x 0:20
B. Ring pull-ups 3 x 5
C. Goblet squat static hold 3 x :20
D. Box jumps 3 x 5
E. Abmat sit ups 3 x 10

 
Strength:
Every 2:30 x 5
Back Squat 4-4-4-4-4
Work up to a 4 rep max. This will be your training max for the upcoming back squat cycle.

Every 2:30 x 5 sets
Squat Snatch x 5

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