Week In Preview, October 4th, 2021

“Human anatomy is a consequence of function.” 

-Serge Gracovetsky

 


Upcoming Class Schedule

Starting this week, we will have a consistent class schedule M-F. The previous MONDAY schedule will now be schedule Monday – Friday.
***One exception: North Friday, 6pm CrossFit will be the last class of the night. 
See pictures below, and make sure to make those class reservations in advance!

North Schedule

 

West Schedule


 

Weekly WODs: 

Monday

Crossfit  – Need For Speed
Today’s focus is all about speed. The quicker you can punch under the bar in a snatch or a jerk the more load you can lift. We are take the first few minutes of class to work on the lockout of the snatch receiving position. Our workout is 13 minutes of hang power snatches. There is a catch though! Each time you put the barbell down you’ll perform either 15 plate ground to overhead or slam balls.
Burn –
AMRAP x 12 MINUTES 
21 Calorie Row 
15 Pike Push-Ups 
9 KB Suitcase Deadlifts (Score is Rounds + Reps) 

Tuesday

Crossfit  – In Thrust We Trust
Ready to find your hamstrings? You’ll find them in today’s chipper! Today’s workout is an ascending rep chipper of deadlifts, box jumps, and push-up variations. As the workout progresses push-up variation will get progressively easier to allow the athlete to move for larger sets. We also have a strength session of barbell hip thrusts!
Burn 
EMOM x 16 MINUTES 
MIN 1 – :45 MAX Slam Balls/Plate G2OH 
MIN 2 – :45 MAX Tuck-Ups 
MIN 3 – :45 MAX Wall Sit 
MIN 4 – :45 MAX Up Downs 

Wednesday

Crossfit – Sprint Jerk
Nothing is better than a burner! We have a sprint-style workout that includes dumbbell clean and jerks with book-ended bike calories. Bring your grit to class today!
Burn 
AMRAP x 14 MINUTES*  
10 Box Jump Overs 
100m KB Cross Body  Carry** 
10 Russian KBS 
 

Thursday

Crossfit – Grind Session
Let’s be clear. There are TWO ways to attack a workout like this. Athletes can opt to go max effort on all three movements, or ease into a solid pace to go the distance.  Our workout is a smorgasbord of sweaty movement. We have running, rowing, and double-unders. Athletes should be prepared for a long workout.
Burn
EVERY 3:00 FOR 5 SETS 
12/10 Cal. Row 
30 Russian Twists 
20 Alt. DB Front Rack  Lunges 
(Score is Each Set for Time) 

Friday

Crossfit  – “TENET” Benchmark WOD
Ready for Fran-Lung Friday? Our ascending and descending rep ladder is full of pull-ups and thrusters. The first portion of the workout includes higher rep ranges and easier gymnastics and weightlifting movements. The second half includes lower rep ranges and harder movements. Advanced athletes can expect to see heavy barbells for the thrusters and chest-to-bar pull-ups.
Burn
FOR TIME
140 Wall Balls 
200m Run 
140 Cal. Bike 
200m Run 
140 Sit-Ups 
200m Run 
140 Alt. DB Snatch 
200m Run 
**P1 Works while P2 Rests.  Split reps in any way, but  complete in the written  order. Partners Run the  200m together! 
-18:00 Hard Cap- 

 

Saturday

 Crossfit
It’s time to bench, bike, and burpee. We’ll continue our strength cycle with the bench press and have fun with a partner WOD at 8am. Level 2 will also have the option to work on handstand push-ups after their conditioning session.
Burn
Double AMRAP
AMRAP x 8 MINUTES 
40-30-20-10 
Ring Rows 
Double-Unders 
-Rest 2:00- 
AMRAP x 8 MINUTES  
50m SA Farmer Carry (Right  Side) 
:30 Plank Hold 
50m SA Farmer Carry (Left  Side) 
:30 Plank Hold 

 

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