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
*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!
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.