Blog

Friday 12/9/16

A. 15 minutes to work up to a heavy single Front Squat B. 15 Minute AMRAP 12 Box Jumps 30/24 9 Power Snatches at 135/95 6 Bar Muscle Ups C. Rodney’s Burnout

Tuesday 12/6/16

A. For Time 30 minute Cap 500m Row 25 TTB 30 Barfacing Burpees 15 Front Squats 155/105 500m Row 25 Deadlifts same weight 30 Bar Facing Burpees 500m Row 25 Toes to Bar

Monday 12/5/16

A. EMOM 20 1st—15/12 Calorie Row 2nd–6 HSPU or 6 Dumbbell Presses B. 1o min emom 3 Front Squats at 70%

Friday 12/2/16

For Time 3 Rounds 7 Thrusters75/55 7 Pullups 7 Burpees 7 Thrusters 7 pullups 7 burps 7 thrusters 7 pullups 7 burpees ROW 50/40 Calories YES You do the 777 three times then the 50/40 calories. Then you Repeat that … Continued

Thursday 12/1/16

A. For Time 50-40-30-20-10 KBS 53/35 Sit ups B. 5 Sets 3 Overhead Squats with 2s pause at bottom position 30s couch Stretch Per leg 6 Glute Ham Raises

Tuesday 11/29/16

A. 3 Rounds for Time —20 minute Cap 45 calorie Row or 600m Run 30 burpees 15 ghd situps B. 5 sets 2 Push Presses +2 Push Jerks at 65% of clean and jerk +5-15lbs C. Max strict hspu rest … Continued

Monday 11/28/16

A. 15 minute AMRAP 30 Double Unders—scale wth 60 single under 15 Power Cleans 135/95 30 Double Unders 15 Toes to Bar–Scale with Hanging Knee Raises B. E3mom 15 minutes 5 Front Squats at 80%+15 lbs 2-5 Ring Muscle UP … Continued

Wednesday 11/23/16

We have classes at 6 am 7am 9am and 12pm with open gym from 10-12! Earn Your TURKEY–with a partner! 200m Run together 100 Second Plank Hold 200m run 100 Kettlebell swings 53/35 lbs 200m run 100 Goblet Squats 53/35 … Continued

Tuesday 11/22/16

GOOD BYE GRAHAM 🙁 . . Congrats Graham to getting a New job! We will miss you, but here is a workout full of all your favorite things! A. 10-9-8-7-6-5-4-3-2-1 10 minute EMOM 1st- minute 10 back squats 2nd–9 3rd-8 … Continued

Monday 11/21/16

A. “Jerry” For Time 1 Mile Run 2k Row 1 mile Run B. 3 Sets 10 Neutral Grip Bench Press 10 Bent Over Rows 60s Plank . . . Extra work to Be performed at Open Gym 5×1 Clean and … Continued

This is the year to change your life, join CTC CrossFit