Please continue to sign up for class. We have to limit occupancy to meet social distancing guidelines. If the inside area is full please utilize the outside area.

Gym can be used for open gym from 8am to 10am. Be sure to reserve your spot. There will also be regular classes at
8am Endurance
9 am Crossfit
10am Crossfit

8am endurance tomorrow.
Lets build off the running we did last week.
Timed running. not a set distance. Run for 30 minutes.
Nice pace, keep water with you or by the building, stay hydrated

9am and 10 am wod
Wod 1
12 Minute Amrap (155/105)
12 Deadlifts
9 Hang cleans
6 Push jerks
Run 200m

5 minute break

Wod 2
12 Minute Amrap
10 Thrusters 95/65
10 Burpees over your bar

Warm up
3 Rounds
10 kip swings
10 push ups
10 Squats
200 m run

Strength
Tempo Front squats 70 to 80 percent of 1rm
3-2-up
3 seconds down, 2 second hold. shoot up from the bottom

3-3-3-3-3


Wod (2 wods)
6 Minute Amrap
14 wall balls
8 burpees

Rest 4 Minutes

6 Minutes Amrap
14 Burpees
8 wall balls

*you’re going to have to move on the burpees to get some reps in. Wall balls should be unbroken. Wod is made to work on burpee speed. Just keep MOVING!

Hero Wod Day
Choose one

“Jerry“

For time:
Run 1 mile
Row 2K
Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Option 2

“Abbate“

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Warm up
3 Rounds
Run 200
10 lunges
10 Presses with an empty bar

Strength
7 sets of 3 push jerks from the rack.
*It’s been a while since we just work on push jerks. Remember dip drive dip
Work toward a 3 rep max

Wod-
4 Rounds For time
10 Front Rack lunges with a barbell 135/95
8 Push jerks
6 Chest to bar pull ups
Run 400m

*scale to a weight where you are really challenging yourself to go unbroken on the 10 and 8. Maybe put it down it once the first round, but every round should be a battle at the barbell. If you can keep the RX weight unbroken work on upping the intensity at the barbell and on the run.

Warm up
2 Rounds
10 Good mornings with an empty bar
10 Romanian deadlifts
10 Regular deadlifts

Take a few minutes to warm up to your deadlift weight

Strength
Tempo Deadlift 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Tempo: 7171
Tempo Eccentric (descent): 7 secs
Pause (bottom): 1 sec
Concentric (ascend): 7 secs
Pause (top): 1 sec

Work between 50 and 60 percent of your one rep max. The set of 5 and for is going to be tough

Wod
10 Minute Amrap
10 cals on any machine
100 M farmer carry with KB or DB (use the heaviest weight available. all weights rx today)