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CrossFit is like a box of chocolates… (4/6/17)

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YOU NEVER KNOW WHAT YOU’RE GONNA GET!

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: (every 1:30)
CrossFit: 5x 3 strict press + 5 push press
CrossFit Lean: No Strength

MetCon:
CrossFit:
Buy In: 1 mile run
50 overhead squats (75#/55#)
Cash Out: 1 mile run
*Penalty: Every time you drop the bar you must complete 5 lateral burpees
Scaled: front squats

CrossFit Lean:
15 Rounds
20/15 calorie machine
15 AbMat sit ups
10 med ball slams (30#/20#)
5 burpees
Adv.: burpee pull ups
*40 minute time cap

Do You Have Your Exit Buddy!? (4/4/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Strength: Hang Power Snatch (every 1:00)
CrossFit:
10×2
CrossFit Lean: No Strength

MetCon:
CrossFit:
Partner WOD
100 double unders
60 thrusters (95#/65#)
50 pull ups
40 snatches (115#/75#)
30 toes to bar
20 front squats (155#/105#)
10 muscle ups/bar muscle ups or 20 chest to bar
100 double unders
*22 minute time cap

CrossFit Lean:
35 minute AMRAP
15 calorie bike
15 box jumps (24″/20″)
15 calorie row
20 alternating dumbbell snatches (50#/35#)

Test: “Grace” (4/3/17)

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You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
Trainer Choice
Finish with:
60 second pigeon
20 scorpions
20 leg swings (each)

Strength: Front Squat (every 1:25)
Strength: 6×3 @80% 
Technique: 6×5 (moderate weight)

MetCon:
CrossFit:
Test Day: “Grace”
30 clean and jerks (135#/95#)
*6 minute time cap

CrossFit Lean:
For Time:
25 dumbbell thrusters (30#/20#)
25 burpees
25 dumbbell thrusters (30#/20#)

Push, Pull, Bike (3/30/17)

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GROUP CLASS WORKOUT

Warm Up:
Trainer Choice

Skill Work: 14 minutes
handstand hold (w/wall), handstand pushups, handstand walks
5 minute AMRAP
max handstand walk/max handstand pushups/max handstand hold (wall)

MetCon:
CrossFit:
14 minute AMRAP
10 push ups
10 power clean and jerks (115#/75#)
20/15 calorie bike
Adv.: handstand pushups & 135#/95#

CrossFit Lean:
1600 meter row
20 wall balls (20#/14#)
1600 meter ski
20 wall balls
1 mile bike
20 wall balls
1 mile run
20 wall balls
*40 minute time cap

“Tri Harder” (3/29/17)

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You’re not going to want to miss class today as it is a “test” day! If you are new or need a refresher as to what test/retest days are and why we do them check out Coach Joaquin’s original post on the topic by clicking here.

GROUP CLASS WORKOUT

Warm Up:
40 band pulls
60 second banded overhead distraction
Trainer Choice

Strength: Push Press (every 1:00)
Strength: 7×5 @70-75%

MetCon:
CrossFit & CrossFit Lean:
Test Day: “Tri Harder”
1 mile run
1K row
100 calorie bike

Butts & Gutts (3/28/17)

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GROUP CLASS WORKOUT

Warm Up:
5 Rounds (double unders)
30 seconds work/30 seconds rest
Finish with:
10 groiners
20 leg swings
20 scorpions
Trainer Barbell Warm Up

Strength: Power Clean (every 1:20)
CrossFit: 8×3 choose weight
CrossFit Lean: no strength

MetCon:
CrossFit:
7 Rounds
20 wall balls (20#/14#)
50 double unders
scaled: 75 singles

CrossFit Lean:
20 Rounds
6 burpees
8 walking lunges
12 AbMat sit ups
Adv.: dumbbell front rack lunges (40#/30#)
*35 minutes time cap