FRIDAY, JANUARY 30

deadliftgirl

 

We will have all Saturday classes tomorrow:

0800- Olympic Weightlifting Skills with Stephanie.  All levels welcome!
0900-Open gym
1000- CrossFit Weekend Warriors.  Free to the public!  Bring a friend!

Lift:

Bench Press:

9 sets of 2 at 70% of 1 rep max, 1 set a minute.

 

WOD:

3 Rounds for time:

40 walking lunge steps

30 box jumps

20 ring dips

 

L1- box step ups and/or jumping ring dips

L2- box jumps/kipping dips okay

L3- box jumps/strict ring dips

THURSDAY, JANUARY 29

autumnpregopull-uppull-upautmumnpreg

 

Autumn is 6 months pregnant and still rocks unassisted pull-ups!  She comes to the gym 5 or 6 times a week and is such an inspiration to everyone!  Keep up the amazing work, Autumn!  No excuses people!!

Lift:

Hang Power Clean

3-3-3-2-2-2-1-1-1

 

WOD:

Nasty Girls

3 Rounds for time:

50 Squats

7 muscle-ups

10 Hang Power Cleans

 

L1- choose weight and mods

L2- 135/95lbs

WEDNESDAY, JANUARY 28

snatchpullarmslong

 

Need help with Olympic Weightlifting? Want to perfect those skills? Just want to throw down with some of CFSC’s Oly beasts?  All levels are encouraged to come out on Saturday’s at 0800 for Olympic Weightlifting hour!

Push Jerk:

5 at 60% of 1 rep max, 5 at 70% of 1 rep max and 5 at 80% of 1 rep max.

 

WOD:

For time:

Run 800

21 Shoulder Press

Run 800

21 Push Press

Run 800

21 Push Jerk

 

L1- chose weight

L2- 95lbs/65lbs

L3- 115lbs/80lbs

TUESDAY, JANUARY 27

snatchpull

 

Are you sticking to your New Year’s Goals?  How can our coaches help you reach them?  Send us an email or chat us up at the gym!  We would love to help you succeed.  Signing up for the CrossFit Open can help you stay on track!  You will achieve goals you never thought possible.  Sign up today, make a commitment and to borrow a cliche phrase “Just Do it!”

Lift:

Squat Snatch

Max set of 5

Touch and go at the bottom only

 

WOD:

AMRAP 12 MINS:

9 Dumbbell Thrusters

1 Rope Climb

 

L1- Choose weight and rope climb mods

L2- 25lbs/15lbs

L3- 35lbs/25lbs/No feet rope climbs

Friday, January 23

janpic27

 

REMINDER: THE GYM IS CLOSED TOMORROW AND SUNDAY FOR AN L1 CERT.

Lift:

Bench Press

9 Sets of 2 at 65% of 1 rep max

 

WOD: For time:

30 Strict handstand push-ups

40 Strict pull-ups

50 Kettlebell swings

60 Sit-ups

70 Burpees

 

L1- Mods

L2- 1.5pood/1 pood

L3- 2 pood/1.5 pood, Strict chest to bar pull-ups, GHD situps