Monday
Jul212014

Tuesday, July 22

Emerge/Evolve

A.) 3x5 Backsquats @ 30X1 Tempo.  Rest 90 seconds between sets.
B.) 3x Max Rep Strict or Weighted Pullups.  Rest 2-4 minutes between sets
C.) 100 meter Walking Lunge Steps.  Moderate weight, backsquat setup.
D.) Accumulate 2-3 minutes in Ring Plank Hold

Sunday
Jul202014

Monday, July 21

Emerge/Evolve

6 minute Amrap of:
Row 250 meters
10 Russian KB swings @ 70#/53#
10 No Pushup Burpees

rest 3 minutes, repeat x3

Notes:
For the next four weeks we will be attempting to improve your scores from the Recoverability Test performed last Monday.  As you see here, the movements are very similiar, but with the goal of raising the threshold between your aerobic and anerobic enery systems.  The following two weeks you'll see the same sytle on Monday's as you do today, but work will increase by one minute and rest will decrease by one minute (6 minutes/3 minutes, 7/2, 8/1), all repeated by three sets.  Work at 85-90% effort, so that it feels like you are rght on the edge of having to go slower to keep going, but not actually crossing that line.

Saturday
Jul192014

Sunday, July 20

Rest Day

Friday
Jul182014

Saturday, July 19 

Class canceled for today.  Have a great weekend!

Thursday
Jul172014

Friday, July 18

Our regular Saturday moring 8:30am class is canceled for this week (July 19th).

Emerge

For Time
Run 800 meters
20 Banded or Jumping Pullups
25 Burpees
30 Air Squats
35 Calorie Row

Evolve

For Time:
Run 800 meters
20 Chest to Bar Pullups
30 Burpees
40 Wall-Ball Shots @ 20/14
50 Calorie Row

Thursday
Jul172014

Thursday, July 17

Our regular afternoon Open Gym and CrossFit Class today are canceled.  Sorry for the change from our schedule, join us tommorrow!

Tuesday
Jul152014

Wednesday, July 16

Emerge/Evolve

A.) 10 minutes to work on Split Jerk technique and build to a moderate single

B.) 10 minutes to work on 3 Position Clean and build to a moderate single

C.) 10 Minutes to build to a heavy single Clean and Jerk