Wednesday 5.20.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Wednesday 5.20.15 Barbell Club
@CFR5 A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×88) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~77, add 2-3% across each set C2: Clean Pull (4x3x105) ANNOUNCEMENTS: Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 […]
Tuesday 5.19.15 On-Ramp
@CFR5 On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
Tuesday 5.19.2015 Crossfit kids
Warm-up Dynamic warm up Accessoy- 1 min burpee box overs 1 min sit ups 1 min burpee box overs 1 min sit ups Weightlifting Review- hang clean and power clean 4×4 power clean 4×4 hang clean Metcon 21-15-9 row calories front squats push ups** 2 rope climbs to start each round and at end of […]
Tuesday 5.19.15 Barbell Club
@CFML A: Hang Snatch (5×2, 3×1) @50/60/70/75… 8 sets total B: Back Squat (1/3×80, 1/3×85, 1/1-3×88) 2 sec hold on first rep C1: Push Press (5/4/3/2/1) start @~77, add 2-3% across each set C2: Clean Pull (4x3x105) ANNOUNCEMENTS: Memorial Day Weekend Schedule Saturday 5.23.15 – 8:30 and 9:30am WODs, No Yoga Sunday 5.24.15 – 8:30 and 9:30am WODs, No Barbell Club Monday 5.25.15 […]
Monday 5.18.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run
Monday 5.18.15 Barbell Club
@CFR5 a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 70-80% c1: Front Squat (3×5) @70 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up
Thursday 5.14.15 On-Ramp
@CFR5 On-Ramp Class #4 Skill Review: Air Squat New Skill: Snatch Overhead Squat KB Swings Nutrition & Paleo W.O.D.: “Weekend at Bernie’s” 15min AMRAP 5 Power Snatches 10 Overhead Squats 15 Box Jumps
Thursday 5.14.15 Crossfit Kids
Warm-up Mobility- banded lunges Dynamic warm up Accessory- Farmers carry w/ KB Gymnastics Practice Kip Knees to Elbows Toes to Bar Special Strength Introduce Snatch 3X4 Metcon ” Jimmy’s Jam ” 13 dubs- 39 singles 13 front squat 13 dubs-39 singles 13 back squat 13 dubs- 39 singles 13 front squat 13 dubs- 39 singles […]
Thursday 5.14.15 Barbell Club
@CFML a: Clean and Jerk (5×2, 3×1) @50/60/70… 8 sets total – 25 minutes b: Snatch Balance + OHS (4×3+1) 70-80% c1: Front Squat (3×5) @70 2 sec pause on reps 1 & 2 c2: Snatch Grip RDL (3×5) 3 sec down, 1 sec hold below knee, 3 sec up
