Saturday, May 23, 2015

Sunday 05/24/15

Gym Closed

Saturday 05/23/15

Open Gym: 10 am - Noon:  Open to all members who have already completed our Essentials or
                                           OnRamp Course.

Free Trial Class: 11 - 11:45 am:  Free class; open to the public to try out CrossFit for the first
                                               time.

Optional Strength Programming
Warm up: Athlete's Choice
Lift: Floor press 9 x 3: 35% Bar, 25% Chain: *vary grip from narrow, medium, to wide Accessory work: 3 x 15-20 dips, 3 x 15-20 banded face pulls, 3 x 15 pull ups,
3 x 20-25 banded tricep ext, 3 x 35 V-ups
 Mobility: Athlete’s choice

Thursday, May 21, 2015

WOD 05/22/15

Box squat: 5 x 4: 60% bar weight, 25% chain weight

WOD: 
TABATA’s!
Row (calories)
Lunges
Alternating V ups
Push ups

Post WOD mobility: Pec smash and stretch

 11:00 Strength Class   DYL
Lift: Box Squat: 6 x 4, 55% Bar, 25% Chain
Accessory work: 8 x 1 deadlifts: 45% bar, 30% band, 3 x 25 banded good mornings,
3 x 15 stiff legged deadlift, 3 x 10-15 ab roll outs with barbell, 3 x 20 goblet squats,
3 x 15 reverse hypers w/ 25% back squat 1RM
 Mobility: Back and lower body 

Wednesday, May 20, 2015

WOD 05/21/15

WOD: 4 rounds for time of:
400 m run
2 Rope climbs
15 Burpees

Post WOD mobility: Calves

6:30 pm Mobility Class: Knees

Memorial Day weekend schedule:
Saturday: Open gym 10-12
Sunday: Gym closed
Monday: "Murph Challenge" at 9:30 and 10:30 am, All regular 
                 classes are cancelled, including Kids' class.
                 *Sign up offically @ www.themurphchallenge.com and then sign up
                          for a heat time on MindBody (just like you sign up for classes).

Tuesday, May 19, 2015

WOD 05/20/15

Shoulder press: Heavy set of 2

WOD: AMRAP in 10 minutes of:
9 KB swings (53/35 lbs)
3 Dead hang pull ups

Post WOD mobility: Shoulders and QL

11:00 Strength Class   MEU
Lift: Bench press, heavy set of 3
Accessory work: 3 x 3-6 push press, 3 x 18-10  weighted pull ups, 3 x 12-15 sled shoulder raises, 3 x 15 barbell skull crushers, 3 x 35 sit ups
Mobility: Pecs