Week of May 5-11

Sunday, May 5, 2019 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning Warmup (15 min): Dynamic then Simple Seven Skill Work (20 min): Split Jerk, Technique & Ascending Singles Conditioning (25 min): “Cindy” 20 min AMRAP 5 Pullups *Sub Ring...
Week of April 28-May 4

Week of April 28-May 4

Sunday, April 28, 2019 7 AM Mindful Lifting, John Coltrane A Love Supreme 8 AM Conditioning Class Monday, April 29, 2019 Warmup (10 min):Skills and Drills 1) PVC Overhead Squat–5 min practice 2) 3×10 Gliute Bridges, Fire Hydrants/side, Goblet Squats...

Week of April 21-27

Monday, April 22, 2019 Warmup (10 min): Coach-Led Neural/Mobility Warmup 10 Neck Circles in each direction 10 Shoulder Rolls Forward and Backward 10 Arm Circles in Each Direction 10 Unweighted Goodmornings (Chest Up, Hips Back) 10 Air Squats 10 Broken Tables/Side 10...

Week of April 14-20

Sunday, April 14, 2019 7 AM Mindful Lifting, Coach’s Choice!!! 8 AM Conditioning Class 1) 5 min mini-Cindy warmup (5 pullups/ring rows, 10 pushups. 15 squats) 2) 25 min Split Jerk practice and then 7 sets of 2 ascending weight to moderately heavy 3) 20 min...

Week of March 17-23

Sunday, March 17, 2019 7 AM Mindful Lifting–we sort of have to listen to U2 8 AM Conditioning Class Snatch, Muscle Up Drills, CF Open 19.4 Monday, March 18, 2019 Warmup (5 min): 2×15 KB Swings, Goblet Squats, Ring Rows Strength (30 min): Deadlift 40-50% x...

Week of March 3-9

Sunday, March 3, 2019 7 AM Mindful Lifting 8 AM Conditioning Class, CrossFit Open 19.2 *Note if you would like to get some conditioning in but NOT do 19.2, you may come in and pick a workout from the binder Monday, March 4, 2019 Warmup (10 min): Conga Line Prowler,...