Did you miss the nutrition seminar? Grab an information sheet off the desk and take the first step in controlling your eating habbits.

Monday- NON METCON MONDAY

Warm up-
Get moving, run or row 800
then hit 50 perfect air squats with a 1 second hold at the bottom

Strength-
Back Squats-
4 sets of 10- these should tough, 10th rep should be a fight, especially on the last 2 sets

Wod
15 Minute Amrap
1000M Row Buy in
Then with remaining time Perform an Amrap of
5 power Clean and Jerk 185/135
5 burpees over you bar laterally
Run 100
———————
Extra-
Core work
30 second hollow hold
30 second of v ups

5 Minutes

Sunday Funday Wod- simple and effective

warm up wod- run 800 meter with your partner.. with a sandbag!
Wod 1
7 Minutes
7 push ups in the parking lot
10 air squats
Run 100m
One person finishes a round, next one does a round. Score is rounds

Wod 2
12 Minute Amrap
20 Wall balls
20 Burpees
Split work however you want…

Wod 3
7 minutes, as many reps as possible of Man Makers!!!!!!!!!!!!!!!!!!!!!!!!! oh yeah!!!!!!!!!!!!

Front Squat Friday

Bike 5 minutes
Warm Up- 60 Perfect Air Squats. If you’re not to “perfect” yet, we will help and give you drills. Its flexibility for most of you

Strength
Front Squat
5,5,5,5,5

Wod- 25 minute time cap
Buy in 50 calorie bike
—then—
4 rounds for time
100 M farmer carry 50ish pounds for guys 35 for girls
5 Front Squats 185/135
7 Burpees over your bar
——then a cash out—-
20 Power Cleans 185/135

Today will be starting our “open gym trial” Open Gym is 1pm-3pm Tuesday and Thursday. This is just a test run.
Simple guidelines that apply to everyone are below.
Participation in at least 3 regular classes a week is mandatory. Don’t isolate yourself from group classes.

Open gym IS
-a time to work on your weaknesses, get a quick wod in, or make up a wod if you missed regular class.
-the time to meet up and throw down with your friends. Pick a wod and hit it hard. Community is everything. Work together and push hard
-self timed, nobody will be starting a clock for you. Be aware and RESPECTFUL of what other open gym members are doing. Time yourself on your phones
-There will suggested open gym workouts on the board that are not complicated. If you are feeling lost during open gym, just read the suggested open gym wod and complete it.

Open gym IS NOT
-Two hours of talking about wods. You’re here. Do work
-Personal training. There will be a coach or coaches in the room but they are here to workout as well. The coaches put a lot of hours in at the gym. This is their workout time.
-a structured class. If you are not comfortable working on your own this may not be for you.
-a Q and A session with a coach. You must be comfortable working on your own as there will be no structured coaching in this class.
-a substitute for regular classes.

Warm Up, 500m row
40 Pass Throughs
40 PVC Overhead squats

Strength-
Power Position Snatch (catch in a squat if you can)
EMOM 10 minutes
3 per minute

Wod-
7 Rounds
3 Muscle ups (bar do 4 muscle  ups) ****Sub 7 Chest to bar pull ups, 7 pull ups, or 10 Ring rows*****
6 Hang Power Snatches 135/95 (scale to weight where you can do these unbroken the first 3-4 rounds)
10 pistols (5 each leg) sub is 20 air squats

Wednesday Schedule
5am,6am, 10am and 4pm, 5pm CrossFit
6pm-6:30 Barbell Basics Class with coach Jordon
6:30-close Barbell Club
You can still do the daily Wod after 6, it will just be on your own

Warm Up-800m or 1 mile partner sandbag run

Strength
Push Jerk from the rack
Heavy 3’s
3,3,3,3,3 Keep working up, five sets minimum

Wod
4 Rounds For Time
2 Rope Climbs
10 Shoulder to Over Head (strict press, push press, or push Jerk) 135/95
Run 400
Immediately after, while the clock is still running, 25 HSPU for time (sub for handstand push ups is dumbbell presses)