by admingabfleming | Dec 23, 2020 | Uncategorized
12/24/202012 Days of Christmas WOD (Time)12 Days of Christmas WOD Partner Up! 1 set of 30 Double-unders/ 15 DU Attempts 2 Clean and Jerks 3 Front Squats 4 Deadlifts 5 HSPU’s/Push-ups 6 Toes-to-bars/ Leg-raises 7 Pullups 8 Box-overs 9 1-arm snatches 10 KB Swings...
by admingabfleming | Dec 22, 2020 | Uncategorized
12/23/2020AnnouncementsAll Wednesday classes are Open Gym! Come in and make up a lift or WOD from ealier in the week, take on the workout of the day, work on skills or prep for the CrossFIT Open starting in March!CrossFit Games Open 13.2 (AMRAP – Rounds and...
by admingabfleming | Dec 21, 2020 | Uncategorized
12/22/2020Front Squat (5 Rep Max)Opt.1 55%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x5+ Opt. 2 5×5 @ 70% of 1RM Opt. 3 10 min EMOM 5 reps @ 55% of 1RM
by admingabfleming | Dec 20, 2020 | Uncategorized
21/21/2020Shoulder Press (3 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+ Opt. 2 7×3 @ 75% of 1RM Opt. 3 Open Prep- Super-set Strict HSPU’s + Dumbbell Curls Substitute Shoulder Press for Bench PressMetcon (Time)8 Rounds: 5 Pullups/CTB 10...
by admingabfleming | Dec 18, 2020 | Uncategorized
12/19/2020The CrossFit Total (Total Weight)
by admingabfleming | Dec 17, 2020 | Uncategorized
12/18/2020Push Press (1 Rep Max)Opt. 1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 95%x1, PR Attempt Opt. 2 7×2@ 80% of 1RM Opt. 3 De-load 40%x5, 50%x5, 60%x5Metcon (AMRAP – Rounds and Reps)12 min AMRAP: 12 TTB’s/KTC 40...
