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9am-12pm – Open Gym

9am – Plyometrics – Quick Feet – Coach Clare

10am – Technique & Movement – Athlete Choice – Coach Clare

11am – CrossFit – Coach Clare

12pmOlympic LiftingSnatch/Accessory – Coach Clare


CROSSFIT

Strength

Deadlift 7-7-7-5-5-5

MetCon

6 Rounds For Time of:

6 Power Snatches (65/95#)

6 Bar Facing Burpees

May Long Holiday Hours!!!

Friday

Regular Hours

Saturday

Regular Hours

Sunday

CLOSED

Monday (Holiday)

11am – May Long WOD – “Murph”

***Family & Friends Day***

Monday morning will be a FREE workout for any and EVERYONE who would like to try out the wonderful sport of CrossFit!!!


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CROSSFIT

Strength

Superset 3 Sets (Ascending Weight/Difficulty) of:

15 Incline Bench Press

10 Ring Pushups

15 BB Upright Rows

MAX OTB Hang (Supinated Grip)

Bicep Curl 21’s

MetCon

2 Rounds For Time of:

45 Calorie Row

45 Wall Balls (W: 14/9 M: 20#/10′)

90 Double Unders

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CROSSFIT

MetCon

For Time:

50 Thrusters (Bar)

15 T2B

50 OH Squats (Bar)

15 T2B

50 Front Squats (Bar)

15 T2B

50 Back Squats (Bar)

15 T2B

Accessory

i) 3 Sets of:

60s Max Rope Climbs

2 Minutes Rest

60s Max Ring/Bar MU

2 Minutes Rest

ii) RomWOD (Optional)