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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, November 8, 2017 

Warm up:
Dumbbell pull over x 10
Superman hold x :30
1arm dB press x 6/6
Squat to stand drill x 5
Russian twists x 10/10
 
Box jumps. Touch n go. Start and finish each jump in a squat.
5 x 20”
5 x 24”
5 x 30”
 
Strength:
15 minutes to work up to a heavy single
Clean & Jerk
1-1-1-1-1-1-1-1
Conditioning:
:15 seconds work / :15 seconds rest x 8
Single arm kB swings 70/55#
Rest 1:00
:15 seconds of work / :15 seconds of rest x 8
L-sit
Rest 1:00
:15 seconds of work / :15 seconds of rest x 8
Double unders (or practice for 4:00)
Rest 1:00
:15 seconds of work/ :15 seconds of rest x 8
Handstand hold

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