Workout of the Day

Fitness Level 1

A. Three sets, not for time, of:
5-12 Ring Rows
5-15 Pushups
60 seconds of Double-Under Practice

B. Five sets of:
8 Shoulder Press @ moderate
Rest 30 seconds
5-8 Feet Assisted Pull-Ups
Rest 2-3 minutes

C. AMRAP in 5 minutes of:
5 Press or Push Press
5 Burpees Over-the-Bar
*Alternate rounds with a partner. 

 

Fitness Level 2

A. Three sets, not for time, of:
Max Muscle-Ups (or 5-12 Dips)
5-12 Toes-to-Bar
20-50 unbroken Double-Unders

B. Five sets of:
5 Bench Press @ 70%+
Rest 30 seconds
Max Pull-Ups
Rest 2-3 minutes

C. AMRAP in 5 minutes of:
5 Push Press (135/95lbs)
5 Burpees Over-the-Bar
*Alternate each round with a partner. 

 

Hours for This Week


*Note: for this week we will be offering a slightly modified schedule based upon a large number of our members being away from break. The weeks session times will be as follows. 

Monday-Friday
6-7am - CrossFit Level 1 & 2
7-8am - CrossFit Level 1 & 2
12-1pm - CrossFit Level 1 & 2
4:30-5:30pm - CrossFit Level 1 & 2
5:30-7pm - CrossFit Level 4 (Performance)

Saturday 
- Only change is NO YOGA

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